Teams begin on the track in the start positions for a 400m relay race.

* Each team member runs a 100m leg, passing one baton.
* The final leg runner runs his 100m, then runs a full lap, picking up his team members as he goes.
* Once all collected, the team completes another 400m lap from the original start point, together.
* First team finishing the run gets the pick of the work areas along the side of the track in front of the bleachers. Then only two members at a time work, doing the following:

1. 250 One Arm DB Power Snatches – any member completes as many as they want with a 50 pound or 30 pound dumbbell. The leading edge of the DB touches the deck each rep, finish position is with the arm locked out overhead and the feet inside of 24” wide lines taped on the deck, each rep.
2. 500 Double-Unders. When all reps are complete, the team runs together around the track in the same direction and lane they initially ran in, to a pull up bar complex where, one at a time, they complete a team total of 125 Pull-ups (chin over the bar). Their clock stops when the last pull up rep is done.