Recommended Warm Up (15 Minutes):

400m Run

Calf Stretch

Ankle Rolls

Leg Swings

Rig Supported Air Squats

Rig Supported Pistols


In a Team of 3:

Partner 1: Max Calorie Assault Bike/ Row

Partner 2: 1 Round of “Mary:

5 Handstand Push Ups

10 Pistols

15 Push Ups

Partner 3: Rest


***You are finished once you accumulate 500/400 Calories on your machine!


*30 Minute Time Cap


*Rotate on the round of Mary!  One person on the bike and the other resting.  If you can’t do pistols or HSPU, your alternate option is: 10 Push Ups, 12 Goblet Squats (unbroken), 15 Pull Ups.



Skill Work