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A. Three Sets:Double KB Front Rack Wall Sit Hold x 30s Ring Row Hold x 15-20 seconds Single Leg Rope Skip x 20-25/Leg 

B. In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:

Three Sets of: 

60 seconds of Cals on Assault Bike or Row 

60 seconds of Rest

60 seconds of Push-Ups

60 seconds of Rest

60 seconds of Wall Ball 20/14# 

60 seconds of Rest

60 seconds of Toes to Bar 

60 seconds of Rest

60 seconds of Anchored Sit-Ups

60 seconds of Rest

One partner works for 60 seconds, other partner rests.