FITNESS & PERFORMANCE

In teams of three—
4 rounds:
500m row
+
5 push-ups, hand-release
10 box jumps, step down (24”/20”)
5 push-ups, hand-release
10 box jumps, step down (24”/20”)
5 push-ups, hand-release
10 box jumps, step down (24”/20”)
+
1 mile assault bike

Training notes:
•Teams move through in waterfall fashion. P1 starts on the row, then P2 starts on the row when P1 finishes rowing and moves on to the box jump/push-up couplet, etc.
Record time.