Warm Up (4 Mins)
2 Rounds: 30 Seconds of Each
Banded Tricep Extensions
DB Curls
Step Ups
Jumping Jacks

Bike Interval (5 Mins)
15/11 Cals
Rest 1 Min
12/8 Cals
Rest 30 Seconds
9/5 Cals

*If more athletes than Bikes, alternate instead of timing rest

Metcon (14 Mins)
2 Min M.E at Each:
Alt. DB Snatch
Push Ups
Box Jumps
2 Min Rest

Then: 6 Min AMRAP
8 Alt. DB snatch
8 Push Ups
8 Box Jumps