8am-10am: Open Gym
10am: Group WOD

Every 1 min for 21 mins, alternating between:
Min 1: 20/17 Bike Calories
Min 2: 20 Push-ups
Min 3: 2 Rope Climbs

Complete in teams of 3. Partners Rotate through exercises. If you don’t complete the specified work within the minute each missed rep counts as a caloire you complete as a team on the bike at the end of the workout.

No loading today for our team work out. Quite a bit of conditioning and some muscular fatigue is going to be present. The bike calorie is definitely a push, while the push-up would be wise to break up early on. This can both help with stamina as well as controlling the heart rate. Ideally, the rope climb is something we can do the same with to control our heart rate. Pay attention to the notes after the work out. If there is a missed rep to complete the specified work within a minute this is an added calorie count as a team effort at the end of the work out. Because of this, make sure to adjust reps schemes appropriately so that you are challenged but not doing boatloads of extra calories at the end of the workout.

Post Work
3 rounds for quality of:
50 Seated Band Leg Curls
50 Seated Calf Raises
10 L/10 R Hip Rotations