“Squad Sync Up” is a high-energy, team-based workout designed to test your synchronization, stamina, and skill. This 20-minute AMRAP (As Many Rounds As Possible) challenges you and your partner to stay in sync and push your limits together. Perfect for athletes looking to enhance their teamwork, this workout incorporates three demanding movements that will elevate your heart rate and test your coordination. (Recommended team size: 2-4 athletes)

“Stars & Stripes” is a patriotic workout designed to celebrate Independence Day. This 13-minute AMRAP (As Many Rounds As Possible) embodies the spirit of July 4th, pushing you to test your endurance, strength, and coordination. With challenging movements that target multiple energy systems, this workout will have you breathing hard and pushing through muscle fatigue. Embrace the challenge and honor the red, white, and blue with sweat and determination!

This workout is a time-capped team challenge designed to test cardiovascular endurance, coordination, and team strategy. Teams of three will work to complete a high volume of Burpee Box Jump Overs, Double Unders, and Rowing before the time cap. Each element is carefully chosen to demand the best from you and your teammates, both in terms of individual skill and collective coordination. The key is to divide the work efficiently as a team and aim to maintain a steady rhythm throughout each exercise.

For Time:

Buy In: 30cal Row

Then, 3 Rounds:

30x Double Unders

9x Overhead Squats (115/95#)

Rest: 3 Minutes

Then, 3 Rounds:

30x Double Unders

6x Front Squats (155/115#)

Rest: 3 Minutes

Then, 3 Rounds:

30x Double Unders

3x Back Squats (185/135#)

Cash Out: 30cal Row