Part 1:
In teams of 4 every 3 minutes complete
4 rounds of 30 seconds max effort on air dyne straight in to 30 seconds max effort burpees.
(You will work for 60 seconds then rest for 60 seconds. There is 60 second extra rest for whole team each round)
Part 2:
5x5 strict press <80%. (Pre fatigued. This should force you to focus on midline stability)
Part 3:
Back in your team of 4 complete a 6 minute AMRAP one team member works at a time flat out
4x 10m Shuttle.