General Warm-Up
Jumping Jacks x :30
Forward Back Hops x :30
Lateral Hops x :30
Diagonal Hops x :30
… then 3 rounds of:
10 Russian Step-Ups
10 Air Squat
10 Samson Lunge
In teams of three, complete two rounds for time:
100/70 Calories of Assault Bike
800 Meter Run (all teammates together)
60 Dumbbell Burpee Deadlifts
400 Meter Run (all teammates together)
20 Strict Pull-Ups
Time Cap = 40:00
Teammates can partition calories and repetitions as they see fit on the Assault Bike, Dumbbell Burpee Deadlifts and Strict Pull-Ups, but must all complete the running together and may not start on the next element until all three teammates have completed the run.
No teammates today. Cut everything into thirds and did it alone; 32:29