Junkyard dog warm-up
In groups of three:
300 Kettlebell swings 24/16kg
Run 3 miles
Split the row and kettlebell swings as required between the three, with only one person working at a time.
Complete the 3 miles as 8x 200m sprints each, alternating between the three.
100 Dumbbell snatches, 32.5/25kg