A. Alternating with a partner (or partners), complete 15-20 (each) reps of d-ball ground-to-over-the-shoulder. Then practice some d-ball carries (in bear hug position). Fun fact: “d-ball” stands for “dead ball”, which refers to the fact that these do not bounce when dropped.
B. Run 4×400 m, resting 3 minutes between runs. Dress for the weather!