Difficulty level: 10/10
Special notes: This is difficult even for the most fit. The pull-ups, push-ups and air squats can be divided any way you want. I prefer 20 sets of 5-10-15 keeps me moving the entire time.
Weight: 20lb vest
Goal: anything under an hour
Substitute: Don’t wear a vest or do ring rows instead of regular pull ups.
Difficulty level: 9/10
Special notes: We are not changing the reps for the team. If you do this as team, keep the reps the same as individual but split them amongst the team. one person resting, one person working. But everyone runs a mile together.
Weight: 20lbs vest.
Goal: Anything under an hour
Substitutes: No vest or do ring rows… pull-ups are what get most people.
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