All For One And One For All

Hold one, hold all.


Split class into two teams. Each team has an assault bike. One person completes 10 calories on the bike while the rest of the team performs a static hold. Once 10 calories are completed the other teammates complete 5 reps of a specific movement. Then a different teammate rotates to the bike. After the entire team has had a turn on the bike the team runs 200 meters then starts on a different static hold and movement. There are three static holds and movements which are as follows:

Round 1- static hold is holding a plate overhead (35/45) - movement - power snatch (75/115)
Round 2  - static hold is hanging from pull up bar, - movement - strict pull ups

Round 3  - static hold is a hollow hold, - movement - hand stand push ups