Saturday 11.14.2020

 

“FITNESS” & “PERFORMANCE”

In teams of two, partners will alternate whole rounds to complete…

A. As many rounds and reps as possible in 8 minutes of:
12 Wall Balls
8 Toes to Bar (or V-Ups)

Rest 4 minutes, and then…

B. As many rounds and reps as possible in 8 minutes of:
12 Kettlebell Swings (24/16 kg)
8 Box Jump Overs (24/20″) or Step-Overs

Rest 4 minutes, and then…

C. As many rounds and reps as possible in 8 minutes of:
12 Jumping Lunges
8/6 Calorie Bike, Ski, or Row

“AEROBIC DEVELOPMENT”

Every 7 minutes, for 35 minutes (5 sets):
800 Meter Bike Erg
400 Meter Row
200 Meter Ski

The goal of this workout is to maintain consistent pacing across all five sets. Focus on controlling your breathing throughout, and staying tall on the Bike and Rower.

If you are unable to maintain a pace that is lower than 2:05 on the Bike or the Rower, scale the distances back to 700 and 350 Meters, respectively

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