Team of 3-4
3 rounds, every 5 mins:
15/10 cal BikeErg SPRINT
*Switch 3 times through
**A total of 9/12 x 15/10 cals each
***If you are doing this by yourself, go every 90 secs x 3 (in the 5 mins)
Notes:
This should hurt.
You should be on the floor after each sprint.
Max out. Push the limits. Red line.
Then
Team of 3-4
250 Wall Ball (Switch every 10 reps)