Fitness-
Teams of 3:
200 calorie Bike
150 calorie Row
100 Box jump over (24/20)
75 Burpees
30 Supine to standing rope climbs

Cash out:
30 Straight legs lowering
2 minutes Russian twist

Performance-
Teams of 3:
200 Bike calories
150 Row calories
100 Box jump over (24/20)
75 Burpees
15 Rope climbs

Cash out:
30 Straight legs lowering
2 minutes russian twist