Saturday 2.15.2020

 

“FITNESS” & “PERFORMANCE”

A. In teams of three, with one partner working at a time, Row for as many Calories as possible in 9 minutes. Partners will switch every 12/9 Calories, and immediately complete 6 Burpees upon completing their Calories.

Rest 3 minutes, then…

B. In teams of three, with one partner working at a time, Ski for as many Calories as possible in 9 minutes. Partners will switch every 12/9 Calories, and immediately complete 12 Jumping Lunges upon completing their Calories.

Rest 3 minutes, then…

C. In teams of three, with one partner working at a time, Bike Erg for as many Calories as possible in 9 minutes. Partners will switch every 12/9 Calories, and immediately complete a 30-second Plank Hold upon completing their Calories.

“BURN”

Complete as many rounds and reps as possible in 3 minutes of:
10 Single Arm Dumbbell Hang Clean & Jerks (5 each arm)
5 Calorie Echo Bike

Rest 1 minute, then…

Complete as many rounds and reps as possible in 3 minutes of:
100ft Sandbag Carry
5 Burpees

Rest 1 minute, then….

Complete as many rounds and reps as possible in 3 minutes of:
5 Calorie Ski
5 Calorie Bike Erg

Rest 1 minute, then…

Repeat for a second round through of each section

“AEROBIC CAPACITY”

30 Second Bike, Ski, or Row @80-90%
Rest 30 seconds
x 30 minutes
**take an additional 3-4 minutes of rest every 8-10 rounds
**your goal is to go the exact same distance on every work interval; these are not “sprints!”

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