Saturday 9.7.2019

 

“FITNESS” & “PERFORMANCE”

In teams of two, with only one partner working at a time, complete the following for time:
1600 Meter Relay Run
immediately followed by…
16 rounds (partners alternating full rounds) of…
8 Toes to Bar
12 Push-Ups
16 Air Squats
immediately followed by…
1600 Meter Relay Run

“BURN”

30 Second Row @80%
30 Second Row @easy pace
x 5 minutes

then…

40 Seconds ON/20 Seconds OFF at the following stations:
Ring Rows
Push-ups
Reverse Sled Drag
Plate Overhead Walking Lunge
x 3 rounds (12 minutes)

then…

10 Cal Bike
20 Sit-ups
30 Double-Unders or Singles
x 8 minute AMRAP

“ENDURANCE”

4 rounds:
.
1:45 at moderate pace, 15sec rest
.
1:30 at fast pace, 30sec rest
.
1:15 at fast pace, 45sec rest
.
1min at fastest pace, 60sec rest
.
No add’l rest between rounds

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