Sprints - 50meter Down and 50 meters back, goblet squats, split jumps, KB swings, Double pump body squats, 400meter run, hollow rocks, hand release push-ups, windshield wipers, bench dips, walking push-ups

THE TWO PARTER

PART 1 (soccer field)
50 meter Down and 50 meter back
30 x 55lb Goblet Squats
Sprint Down and Back
30 x Split Jumps
Sprint Down and Back
30 x KB Swings
Sprint Down and Back
15 x Double pump body squats

PART 2 (weigth room)
400 meter run
50 Hollow rocks
10 hand release push-ups
400 meter run
50 windshield wipers
20 bench dips
400 meter run
30 walking push-ups

Part 1 - The first sprint was solid and by number 12 on the gobblet squats my legs were toast.  The rest of the sprints were horrible. 

Part 2 - I had to help several people and ran with a few of the little ones that were there. 

Took splits but they were worthless.