Fitness
A.
Every minute, on the minute, for 15 minutes:
Minute 1 – Seated Strict Press x 8 reps
Minute 2 – Strict Pull-Ups x 5-6 (add weight if possible)
Minute 3 – Hanging Knee Raises x 8-10 reps
B.
In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
20 Calorie Row
10 Dumbbell Push Press
As soon as the Rower is available, the next teammate jumps on and starts his/her 20 cals.
Performance
A.
Five sets of:
Push Press x 3 reps
Rest 2-3 minutes
B.
In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
20 Calorie Row
10 Dumbbell Push Press
As soon as the Rower is available, the next teammate jumps on and starts his/her 20 cals.