Strength: Split Squat with Barbell On Back. Weight is 45% of best back squat. 5 sets of 3 reps each leg. You may use racks.
Resisted Runs: each person completes 12 trips. you may switch partners as needed. Not for time.
150 Sit Ups
150 One Leg Bridge (alternate, so 75 each side)
*partition as you like. start as soon as you finish your resisted runs. Not for time, but there is no need for rest. Make sure you stay out of the way for those finishing their run.