Get ready to Communicate......

    In teams of 3......

7 Min clock: 

Station 1: Assault Bike Calories, 18 / 15 (pacer) Station 2: Row Calories Station 3: MAX Reps Hang Power Clean (60kg / 40kg)   - REST 1 MINUTE -  

7 Min Clock:

Station 1: Assault Bike Calories, 15 / 13 (Pacer) Station 2: Row Calories Station 3: MAX Reps Kettlebell Swing (24kg / 16kg)   - REST 90 SECONDS -  

7 Min Clock:

Station 1: Assault Bike Calories, 12 / 10 (Pacer) Station 2: Row Calories Station 3: MAX Reps Kettlebell Goblet Squat (24kg / 16kg)   - REST 2 MINUTES -    

6 Min Clock:

As a Team, MAX Calories on the Assault Bike.     In the 7 Min AMREPs, The person on the Bike is the pacer. The other two athletes can only move when the pacer is moving. Pick the order of your team and continue to rotate in this order throughout the Workout. Keep communicating the number or reps you are achieving as a group. You are not allowed to write any numbers down, nor keep individual tallies. Talk to one another. On the final 6 min Bike Calorie run you can switch up, and swap as needed (talk to each other). BUT you again must keep the same order.   Post total number of reps scored as a group from the 3 AMREPS  and your total Calories from the 6 min run to comments.