Recommended Warm Up (15 Minutes):

200m Run

10 Pull Ups

200m Run

10 Box Jumps

200m Run

10 Burpees


25 Minute AMRAP, With a Partner:

12/10 Calorie Assault Bike or Row

10 Pull Ups

8 Burpee Box Jumps (24/20”)

*Alternate ROUNDS with a partner


Teams got between 6-8 rounds.  One person does a WHOLE ROUND while the other partner rests.  Once partner one is done with the BBJ, partner 2 starts their round on the machine.  Use a band if needed on the pull ups, or do inverted rows.


Skill Work