Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then:
2 Rounds
10 Banded Side Step/Side
10 Banded Squat
10 Front Squat w/ BB
10 Elbow Rotations
Front Squat (3-2-1-1-1)
Metcon (Calories)
Split the Class into Two Teams:
Cal Assault Bike
Cal Row
-15 Min to complete max combined total of Calories from the bike and the rower. Use the same rower/bike per team and have a running tally for Calories.