Saturday 6.12.2021

“FITNESS” & “PERFORMANCE”

In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:
15/12 Calories of Echo Bike or 20/15 Calorie Concept 2 Bike Erg
15 Box Jumps
120-ft Sandbag Carry (150/100 lb)
200 Meter Run
15 Box Jumps
120-ft Sandbag Carry (150/100 lb)
15/12 Calories of Echo Bike or 20/15 Calorie Concept 2 Bike Erg

*If you're all biked out this week, sub a 15/12 Calorie Ski or Row here.

“BURN”

Four rounds (6 minutes) of:
30 Second Ski or Bike
30 Second Plank Hold
30 Second Jump Rope

then...

Three rounds (8-10 minutes) of:
Dumbbell Front Foot Elevated Split Squat @ 2011 tempo x 5-7/side
Dumbbell Curl to Press x 8-10 reps
Flutter Kicks Holding DBs x 20-30 seconds

then..

Complete as many rounds and reps as possible in 10 minutes of:
10/8 Calorie Ski or Bike
10 Push-ups
10 Box Jumps

"ENDURANCE"

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