Saturday 9.12.2020

 

“FITNESS”

Every 8 minutes, for 32 minutes (4 sets) for times of:
400 Meter Row, Ski, or 800 Meter Bike Erg
16 Kettlebell Swings
8 Burpees
400 Meter Run

If your first or second set takes more than 6 minutes, scale back the distances and/or reps so that you have at least 2 minutes of rest between intervals.

“PERFORMANCE”

Every 8 minutes, for 32 minutes (4 sets) for times of:
400 Meter Row, Ski, or 800 Meter Bike Erg
16 Burpees
8 Power Cleans (135/93 lb)
400 Meter Run

If your first or second set takes more than 6 minutes, scale back the distances and/or reps so that you have at least 2 minutes of rest between intervals.

“AEROBIC DEVELOPMENT”

Ten rounds for time of:
400m Bike Erg
200m Ski

*Track your time for each round, with the goal of staying consistent OR going slightly faster each round.

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