A. Dynamic Stretches
B. “Teams of 3”
(For time)
(5 rounds)
30 cal assault bike
180 double Unders
(1 person works; 2 people rest)
(Switch as much as needed)
(MMM: 30 cals; MMF: 27 cals: MFF: 24; FFF: 21 )
(3 rounds)
50 cal assault bike
100 deficit push ups 2”/3.5”
(1 person works; 2 people rest)
(Switch as much as needed)
(MMM: 50 cals; MMF: 45 cals; MFF: 40 cals; FFF: 35 cals )
(1 round)
150 cal assault bike
6 minute handstand hold
(2 people work both movements; 1 person rest)
(Switch as much as needed)
(MMM: 150 cals; MMF: 135 cals; MFF: 120 cals; FFF: 105 cals)
C. Static stretches
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