"BROOMSTICK MILE"

1. Warm Up

• Dynamic Warm Up

2. Work Capacity - "BROOMSTICK MILE"

• 25 Back Squats
• 25 Front Squats
• 25 Overhead Squats
• Run 400 meters
• 25 Shoulder Press
• 25 Push Press
• 25 Push Jerk
• Run 400 meters
• 25 Deadlift
• 50 Squat Cleans
• Run 400 meters
• 50 Snatches
• Run 400 meters

All of this work except for the runs is done with a PVC pipe. The moves are done in synchrony and the run is kept to pace of the slowest runner. Everyone stays together for every rep.