Strength:
1a.) Ring Dips/ Box Dips/ Push Ups: 3 x 8
1b.) Pull Ups/ Banded Lat Pull Down (kneeling): 3 x max reps/ 15
Rest 45

In teams of 5, complete 3 sets each of:

15 Calorie air Assault
20 Box Jumps/ Step Ups
25 Sit-Ups
30 Air Squats

Teams line up single file and may not advance until person in front has completed the movement.