Warm Up
Endurance
500m Row
40 Air Squats
30 Sit Ups
20 Press Ups
10 Pull Ups
500m Run
40 Lunges
30 V Sits
20 HR Press Ups
10 Chest to Bar Pull Ups
900m Air Bike
40 Pistols
30 Toes to bar
20 HSPU
Teams of 4
AMRAP 38
200 Cal Air Bike
200 Wall Balls 20/14 Work in Pairs
200 DB Snatches (Hold at top) 22.5/15