Team Workout, Team Run

4x180yd sprints (50%, 60%, 75%, 90%) with 30 seconds rest
2 minutes rest
30yd sprint, 10 pushups, 30yd sprint, 10 pushups
30 seconds rest
30yd sprint, 10 lunges, 30yd sprint, 10 lunges
30 seconds rest
30yd sprint, 10 split jumps, 30yd sprint, 10 split jumps
2 minutes rest
3x(20 seconds split jumps
20 seconds wall sit
20 seconds marking shuffles)

3mi in 20:30 (10:30, 10:10)
--this time may not be accurate.