Warm Up
3 rounds
-10 air squats
-10 lunges e/s
-5 jumping air squats
-5 jumping lunges e/s
-10 barbell push press
-5 barbell thrusters
WOD
Teams of 3
5 rounds
minute 1 max double under
minute 2 max ab mat sit ups
minute 3 max cal bike
minute 4 rest
*since there is one assault bike every crew member can start at a different movement. *if you have a 4th member add cal row, box jumps, push ups, ect.
Strength
5 rounds back squats
-10x 55% of max weight.
*last rounds (5th round) max reps. rest between rounds as needed.