Buy-In: 50 calories on the Assault Bike (as a team)

Then, complete 2 Rounds of the following as a team:

• 20 Synchro Alt. Forward Lunges (bodyweight)
• 10 Wall Balls (waterfall format) (M - 6kg / F - 4kg)
• 10 Synchro Burpees over line
• 250m Run

SCORING = Time remaining in seconds = 1pt.

Workout Description:

A 250m relay run paired with max distance on the assault bike.

Each athlete takes turns to run 250m (one lap) in relay style, whilst the remaining athletes accumulate maximum distance on the assault bike - a 20kg kettlebell must be held off the ground for the entire workout.

Workout Format:

One athlete at a time will complete a 250m run lap in relay format. Once the runner returns, the next athlete tags in.

While the runner is on the course, the three remaining athletes must work to accumulate maximum distance on the assault bike (shared between them), as well as keeping a 20kg kettlebell off the ground.

Athletes will complete as many laps as they can in a relay format for the duration of the workout.

Workout Format:

Each round begins on the ergs:

• 20 cal ski + 20 cal row (1M + 1F split on each erg)

Once both ergs reach 20 calories, all four athletes run to the workout area and complete:

• 10 Synchronised Goblet Squats (M - 20kg / F - 10kg)
• 10 Synchronised DB Bent-over Rows (M - 15kg x2 / F - 10kg x2)
• 3 Synchronised Devil Press (M - 10kg x2 / F - 5kg x2)

After completing the full round of synchronised dumbbell work, teams return to the ergs and begin the next round.