WOD

5 rounds with one minute on each station

1 minute of rowing for calories
1 minute of sandbag squats 100/70 lb
1 minute air assault bike for calories
1 minute of sandbag lunges 100/70 lb
1 minute of rest

Workout notes

We’ll have almost twenty five minutes on the clock for today’s workout.  The workout calls for five rounds and four stations with a minute on each and then one minute of rest between each round.  Two of the stations will be short monostructural pieces and on the other minutes you will alternate between sandbag squats and lunges.  For bigger classes we’ll get into groups of four with a rower, a bike and two sandbags for each group and rotate in the same order as the workout is written.  We’ll each start at a different implement and rest after four minutes.  This workout is a fairly long one so moderate your pace early on and try to hold the same numbers in all five rounds.