This workout utilizes teams of 4 breaking up in to smaller teams of two. Two of the team members move 800M with 1 KB or DB. Alternate as needed. The other two work through the list below splitting reps as needed. Each group of two will work through the list starting at the top and restarting where you left off after the walk. All movements are done with ruck on.
45 Minutes of Work
50 Yard Wheelbarrow
50 Yard Bear Crawl
100 4 Count Flutter Kicks
25 Yard Crab Walk
100 Sandbag Over Shoulder Throws
100 Sandbag Cleans
If you are by yourself, do the 800M walk twice through the workout. Cut reps in half. Work at your own pace.