With a Team of 3:
30-25-20-15-10-15-20-25-30 Calories on Assault Bike (Guys)

21-18-15-12-9-12-15-18-21 Calories on Assault Bike (Girls)

 

Perform as:
Round 1:
Partner 1 completes (30,21) calories while Partners 2 and 3 rest.
Then partner 2 completes (30,21) calories while Partners 3 and 1 rest.

Then Partner 3 completes (30,21) calories while Partners 1 and 2 rest.

Round 2:

Partner 1 completes (25,18) calories while Partners 2 and 3 rest.
Then partner 2 completes (25,18) calories while Partners 3 and 1 rest.

Then Partner 3 completes (25,18) calories while Partners 1 and 2 rest.

 

Treat each round as a sprint. The rest time is however long it takes the other 2 partners to complete the designated calories.

 

In the remaining time of class, perform as many rounds as possible:

1) 5 Dragon Flags
2) 50m Farmers Carry (70/53)
3) 25m Seal Walk