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A. With a partner:


Run 800 m

100 pull-ups

200 push-ups

300 squats

Run 800 m.

We are going to use a scaled approach to this, so basically the middle part will be 20 rounds (total, alternating with your partner) of 5 pull-ups, 10 push-ups, 15 squats. Be smart about your choice of push-up modification, as this is a lot of volume. Pick something so that you can knock out sets of 10 for at least the first few rounds.