attwpbUpdated: Jun 23, 2020
Teams of 4, Four sets, for max reps/calories of:
3 Minutes of Assault Bike (for Max Calories)
2 Minutes of Burpee Box Jump or Step-Overs
1 Minute Of Pull-Ups
Rest 3 minutes
Extra Credit:
10 Rounds:
1 Lap Run
9 Double Dumbbell Burpees (50’s/35’s)
Four rounds for time of: 400 Meter Run 10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs) 10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs) 15 Ring Dips
2,500M Row Then: 40 Wall Ball Shots (20/14 lbs) 20 Burpee Box Jump-Overs (24″/20) 30 Wall Ball Shots 15 Burpee Box Jump-Overs 20 Wall Ball Shots 10 Burpee Box Jump-Overs