Saturday 12.9.2023

“FITNESS” & “PERFORMANCE”

In teams of two, alternate tasks to complete as many rounds and reps as possible in 15 minutes of:
150 Meter Ski or Row
12 Wall Balls
9 Burpees

Rest 5 minutes, then....

In teams of two, alternate tasks to complete as many rounds and reps as possible in 15 minutes of:
300 Meter Bike Erg
15 Box Jump-Overs
30 Double-Unders (or Mountain Climbers)

“BURN”

Against a 90-second running clock:
200 Meter Row or Run
Max Reps of Push-ups

Rest 30 seconds, then…

Against a 90-second running clock:
200 Meter Ski
Max Reps of Air Squats

Rest 30 seconds, then...

Against a 90-second running clock:
400 Meter Bike Erg
Max Reps of V-Ups

Rest 30 seconds, then...

Repeat the entire 6-minute piece three more times for a total of FOUR sets of each

“ENDURANCE (AKA SWEAT SESH)”

40 minutes @continuous effort:
800m Echo Bike or Bike Erg
10 No-Push-up Burpees (sprawls)
200 Meter Run or Row
15 Hollow Rocks
40 Double-Unders or 80 Singles