A. Dynamic Stretches
B. “Teams of 4”
(As many rounds as possible in 30 minutes)
0:00-6:00:
21 Burpee box jumps 20/24”
Max calories assault bike
6:00-12:00:
18 Burpee box jumps 20/24”
Max hang power clean & jerk 115/165lb
12:00-18:00:
15 Burpee box jumps 20/24”
Max calories assault bike
18:00-24:00:
12 Burpee box jumps 20/24”
Max hang power clean & jerk 115/165lb
24:00-30:00:
9 Burpee box jumps 20/24”
Max calories assault bike
(2 people work; 2 people rest)
(Person performing burpee box jumps must complete entire designated set number before rotation with team. Rotation can be switched in any order after person completes set. Switch as much as needed on max effort movements)
C. Static stretches