Recommended Warm Up (15 Minutes):

400m Run

3 Rounds:

10 Push Ups

15 Air Squats

30 Double Unders



Skill Work

25 Minute AMRAP:

In a team of 3,

100 Toes to Bar

200 Push Ups

300 Air Squats

400 Double Unders


*One person always working on 20/15 Calorie Bike Erg, 1 Person working on Chipper, One Person Resting.  Rotate on the bike!  If you don’t have bike ergs, you can row the same calories!