Essentials:
A.
20min AMRAP
3-4 person TEAM
1 Person Working at a time
Row x 100 cal
Kettlebell Swings x 200 reps
Squats x 300 reps
Burpees x as many reps with remaining time
*1 Person also has to be doing a 200 meter run as the other team mates work. You must switch out runners every 200 meters and everyone must run and keep the same rotation the whole time.

Fitness:
A.
20min AMRAP
3-4 person TEAM
1 Person Working at a time
Row x 100 cal
Kettlebell Swings x 200 reps 55/35
Squats x 300 reps
Burpees x as many reps with remaining time
*1 Person also has to be doing a 200 meter run as the other team mates work. You must switch out runners every 200 meters and everyone must run and keep the same rotation the whole time.

Performance:
A.
20min AMRAP
3-4 person TEAM
1 Person Working at a time
Row x 100 cal
Kettlebell Swings x 200 reps 55/35
Squats x 300 reps
Burpees x as many reps with remaining time
*1 Person also has to be doing a 200 meter run as the other team mates work. You must switch out runners every 200 meters and everyone must run and keep the same rotation the whole time.