Fitness
Teams of 4: 4 rounds
Work 4 minutes, rest 1 minute, switch stations every minute. Everyone rests at the same time.
Station 1: DB over the shoulder- (100/80)
Station 2: Rope Climbs
Station 3: DB front squats @ 2x 50/30
Station 4: Burpees
Rest: 60s

Performance
Teams of 4: 4 rounds
Work 4 minutes, rest 1 minute, switch stations every minute. Everyone rests at the same time.
Station 1: DB over the shoulder- (100/80)
Station 2: Rope Climbs
Station 3: DB front squats @ 2x 50/30
Station 4: Burpees
Rest: 60s