Rip Tide

Perform on a football field, with a partner.

I.

Start on the back line of the end zone opposite your partner. One of you will have an 80# sandbag next to you.

The one without the sandbag will sprint to midfield then switch to backpedaling at a sprint the rest of the way to the sandbag. Upon reaching the sandbag, he will pick it up and sprint back to midfield. Upon reaching midfield, he will turn and backpedal at a sprint back the rest of the way. Once he throws the sandbag down, his partner will replicate this lap, down and back. The partners will continue trading the sandbag in this manner for 10 minutes. Post how many laps each partner gets in.

II.

This time, start on the same sideline as your partner. This time, one of you will have a 50# sandbag next to you.

The one with the sandbag will pick it up and do lunges halfway across the field, do 10 split squat jumps, sprint the remaining distance to his partner, then do 10 front squat presses. The one without the sandbag next to him will stride across the field. Once the one partner throws down the sandbag, his partner will pick it up and replicate his partner's exercise back across the field while his partner strides back across. This will continue for 10 minutes. Post how many laps each partner gets in.

III.

Line up on the end line.

Sprint to the 15yd line, backpedal back. x3

10 prisoner squats.

Sprint to the 15yd line, backpedal back. x3

Lunges to the 15yd line, backward lunges back.

Sprint to the 15yd line, backpedal back. x3

10 burpees.