Warm up: Low intensity assault ride or row for 10 min
mobility: Dynamic stretch led by coach

Health and Fitness
A. Four 5-minute AMRAPS max reps in teams of two of:
3 Box Jump Overs
6 Dumbbell Push Press
9 Kettlebell Swings
Rest 3 minutes between each.
Only one team member may be working at any one time, and that team member must cycle through each exercise before the next teammate may begin.
A. Partner up. One person works for 5 min, the other will rest.
Compete 4 sets of: 5-minute AMRAPS for max reps:
3 Box Jump Overs
6 S2OH (115/85)
9 Kettlebell Swings (55/35)
12 cal assault
Rest 5 minutes between each.
D. Mobility: 5 point overhead mobilization with band, Couch stretch