Warm-up: Dynamic Warm-up: butt kickers, high knees, shuffle, carioca, skips, x2 sets
Health and Fitness

Every 3 minutes for 36 minutes (3 sets of each) rotate through the following exercises:

1 – 45 cal Assault Bike 

2 – 60 Double unders or 80 single skips + 40 HEAVY Russian KBS

3 – Row 500 meters

4 – 6 Half TGU’s on each side
Classic

Every 3 minutes for 36 minutes (3 sets of each) rotate through the following exercises:

1 – 45 cal Assault Bike 

2 – 60 Double unders + 40 HEAVY Russian KBS

3 – Row 500 meters

4 – 6 Half TGU’s on each side
NOTE: If you cannot keep under 3 minutes then please scale back. goal is to be able to complete everything under or around 2:30