40 – Box Jumps
04 – 40 Meter Sled Pushes
40 – Meters Synchronized Walking Lunges
The 40 box jumps can be divided between the athletes however they choose. Athletes in the competitive division will be jumping on a 24 inch box and athletes in the intermediate division will be jumping on a 20 inch box. Athletes have the option to step up instead of jumping if they choose but the height of the box will remain the same.
The four sled pushes can be divided however the athletes choose but competitive men will have to push the sled loaded with 90lbs and competitive women will have to push the sled loaded with 45lbs. Intermediate men will push the sled loaded with 45lbs and intermediate women will push an unloaded sled.
Synchronized Walking Lunges
The lunges must be performed synchronized by two athletes of the teams choice. During the walking lunges the athletes in the competitive must be carrying two sandbags, a 60lb and 30lb sand bag. In the intermediate division the athletes will have to carry a 30lb sandbag while performing the lunges.
There is a 20 minute time cap on this workout.