FITNESS
Warm-Up.
Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backward
Followed by…
Assault Bike x 60 seconds (65-70% perceived effort)
Followed by…
Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Wall Climbs x 2-4 reps
Box Jumps or Frog Jumps x 5-10 reps
Followed by…
Assault Bike x 60 seconds (80-85% perceived effort)
Then…
In teams of four, complete five sets for max reps/calories of:
60 seconds of Assault Bike or Bike Erg (for calories)
60 seconds of Burpees to Target 6″ Above Standing Reach
60 seconds of Kettlebell Snatches
60 seconds of Dumbbell Renegade Rows
(1 rep = push-up, row left, push-up, row right)
Rest 60 seconds
Teams get one erg, one box, one barbell, and one set of dumbbells. Team members rotate through the four work stations at 60 second intervals and all members rest at the same time. Post total score (calories rowed and reps completed).