(Long Metcon)

Warm-up: (10 Min)
Locomotion

Workout: (25 to 45 Min.)
5k Partner Run w/Med-Ball (30/20)
Switch ball back and forth as needed

NOTE: Everyone will moan about this one, but it should be fun and challenging. Pair up people who have simlar running abilities and if there is a discrepency in ball weight/gender have them decide together what weight to use. Course at North could either be 6 x 800m + 200m or if someone gets a chance to meter out 2.5 km along bypass we could use that. Course at Central is the loop up Granger, left on Industrial, down to Airport and to entry to FITPark and then turn around and run it backwards.

Scaling:
3200m Run (2 Miles) w/o Med-ball, or Row