A)
2 sets: (rest 3 minutes between sets)
Max Pull ups WITH GREEN BAND (everybody)

B)
3 sets: (60 sec rest between sets)
15 DB up right rows (right arm)
15 DB up right rows (left arm)
15 Push ups

C)
4 Rounds for times: (rest as needed)
12/6 Calories on assault bike
7 Burpee box jumps (24/20)