Happy Father’s Day to all you amazing Dads out there!!
Thank you for all you do for all of us!
Teams of two run as many meters as possible in 30 minutes, alternating one running at a time. The teammate not running must complete a buy-in before switching. The buy-in is a decreasing ladder of 20, 16, 12, 8, then 4 reps of the following four movements:
Wtd. Lunge (65/95 back rack)
Dumbell bench press (30/45s)
GHD sit ups
Kettlebell swings (35/53)
Once both athletes have finished the ladder they can both run at the same time.