Warm Up:
3 Rounds
200m Run
8 Broad Jumps
6 Push Ups
6 Wallballs

Workout:
20 Minute Assault Bike
EVERY 4 MINS (0:00-4:00-8:00-12:00-16:00)
8 Chest To Bar Pull Ups INT-Pull Up Progression BEG-Ring Rows
8 Box Jump Overs 24/20 BEG-Box Step Overs
50ft Db Front Rack Lunge 50/35 INT-35/25 BEG-25/15
-COACHES NOTES:On 3..2..1 Go… you will start with the 8 C2B Pull Up(or progression) and other movements, once you finish you will get on a bike and ride until the next time set comes up, which will be the 4 Minute mark. You will complete this pattern every 4 Minutes like an EMOM. These are small enough sets that you should be ding the 8 reps unbroken at whatever progression you pick and keep it all fast moving. If we have more people than bikes DON’T YOU WORRY we can set this up so that everyone can enjoy some time on the bike, you’re welcome.-

The Misfit video below goes over the different types of box jump overs you could be using and when to use the different styles effectively and efficiently