8am Endurance
Teams of 3, all 3 teammates run 400. after the run go to a machine and go for max cals
Every teammate will be on each machine twice. you DO NOT have to wait for all 3 teammates to return from the run to start on your machines. score would be total cals if you were keeping track

5:00 amrap x 6
run 400
max cals on bike, ski, or row in the remainder of the 5 minutes. Score is total cals of all machines through all rounds.
rest 2:00

switch machines every round until each person has gone twice on each macnine
this workout will take 42 minutes with the rest.

9am
Warm-Up

3 Sets, For Quality

1:00 Row 

5 Inchworm Push-Ups 

10 Deep Lunge Mountain Climbers

12 Alternating Box Step-Ups 

10 Squat Jumps

Conditioning

5 Sets, For Time

30/22 Calorie Echo Bike

100ft (30m) Farmers Carry 

20 Burpee Pull-Ups 

100ft (30m) Walking Lunges unweighted

Rest 1:00 b/t sets 

Primary Objective Complete each set in as close to 6:00 as possible

Secondary Objective: Complete each set of Burpee Pull-Ups in under 2:10

Stimulus: Lactate Endurance / Muscular Stamina

RPE: 8/10