Saturday 2.20.2021

 

“FITNESS” & “PERFORMANCE”

In teams of two, with one partner working at a time, complete the following…

Against a 5-minute running clock:
40 Wall Balls (20/14 lb)
30 Power Cleans (135/93 lb)
20 Push-ups
Ski or Row x Max Calories

Rest 2 minutes, and complete FOUR sets for max calories.

“BURN”

Complete as many reps/calories as possible at each of the following 4-minute stations:

Eight rounds of:
20 seconds of Row/Ski/Bike
Rest 10 seconds

Rest 1 minute, and when the running clock reaches 5:00…

Eight rounds of:
20 seconds of Kettlebell Swings
Rest 10 seconds

Rest 1 minute, and when the running clock reaches 10:00…

Eight rounds of:
20 seconds of Air Squats
Rest 10 seconds

Rest 1 minute, and when the running clock reaches 15:00…

Eight rounds of:
20 seconds of Push-ups
Rest 10 seconds

Rest 1 minute, and when the running clock reaches 20:00…

Eight rounds of:
20 seconds of Abmat Sit-Ups
Rest 10 seconds

Rest 1 minute, and when the running clock reaches 25:00…

Eight rounds of:
20 seconds of Row/Ski/Bike (*the same as your first station, or a different one)
Rest 10 seconds

“RUN, ROW, OR BIKE”

5 minutes @ easy
+
5 Rounds of:
2 minutes @ 75-80%
1 minute @ 80-85%
30 seconds @ 90-95%
2:30 @ 50%
+
5 minutes @ easy cooldown

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