3 Rounds (with light DBs, progress movement each round, EACH round starts w/row):
1:00 Row then 8 reps each of:
Air Squat > Jumping Air Squat > Jumping Split Lunges
DB Strict Press > DB Push Press > DB Push Jerk
Pushup > Dive Bomber Pushup > Clapping Pushup
Situp > Bicycle > V-up
Bench Press Review (use a spotter, safety first!)
Teams of 3...
ON A 20:00 RUNNING CLOCK...
Build to Heavy Set of 3 Bench Press*
*Score is combined highest weight of all three athletes.
AMRAP x 10 MINUTES
Max Cals on Bike*
*Score is total calories. Athletes can rotate in any order.