3/9/16

3/9/16

In teams of 3...

1 min assault bike sprint with a running clock (1 person works at a time; each person sprints 1 min for max cals).

1 min rest after all 3 have ridden.

3 min AMRAP gym sprint relay (1 person works at a time; each person runs down and back; continue AMRAP for 3 min).

1 min rest.

Repeat the bike sprints.

1 min rest.

Repeat the 3 min AMRAP gym sprint relay, except with burpee broad jumps (1 person works at a time; each person does 1 length of burpee broad jumps and jogs back to their team mates).

1 min rest.

Repeat the bike sprints.

1 min rest.

Repeat 3 min AMRAP gym sprint relay (with running).

Score is cals + plus lengths.