Start off with a circuit
1 set each 4 laps around
DB snatches 50/35
Box single leg high knee drives (change legs half way)
Rip 60 tricep extensions
Jump rope DU/Singles
Section 2 -20 min (use running clock in strength and mix timers.)
-3 rounds of 4 movements
-3 people per movement if you need more add equipment and use rowers as well for movement 1.
*Goal try to maintain reps/Cals each round
Bounce to all movements with the 5th min rest. Take board of needed to keep track of reps.
3 Rounds of 1 min each:
M1: Bike cals
M2: bent over rows 95/65 rx+115/85
M3: burpee box overs 24/20"
M4: goblet squats rx 55/40
: rest 1 min