5-4-10

Warm-up
1/2 Mile Run
10 4 count squats
20 walking lunges
12 Push-ups
WOD
1.6 Mile Time Trial
&
For Time
4 RNDS With a partner & 35lb dumbbell
One cadet/FF does 25 weighted sit-ups
One cadet/FF does 25-push press
Both Cadets do 10 push-ups
400M run with weight, switching the dumbbell half way
* Fouls- 10 Burpees for every time the dumbbell touches the ground prior to doing push-ups