Saturday 5.1.2021

 

“FITNESS” & “PERFORMANCE”

In teams of three, with only one partner working at a time, complete three rounds for time of:
600 Meter Relay Run (optional: w/Medicine Ball)
90 Kettlebell Swings
75 Box Jump-Overs
60/45 Calorie Row

“BURN”

Three sets of:
30 Seconds of Reverse Lunge to Box Step Up Left Leg
30 Seconds of Hollow Hold/Rocks
30 Seconds of Reverse Lunge to Box Step Up Left Leg
30 Seconds of Bike or Ski @ 80-85%
90 Second Recovery Jog/Walk (100-150 Meters, plus walking back to your station)

then…

Every minute, on the minute, for 16 minutes (4 sets):
Minute 1 — 40 Seconds of Bike or Ski Erg (for Calories)
Minute 2 — 40 Seconds of Dumbbell or Kettlebell Devil’s Presses (light weight here)
Minute 3 — 40 Seconds of Box Jumps
Minute 4 — 40 Seconds of Plank Hold

“ENDURANCE”

See Coach Jake’s Endurance Programming for this week by clicking here

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