Saturday 2.10.2024

“FITNESS” & “PERFORMANCE”

In teams of three, complete two rounds for time:
100/70 Calories of Echo Bike
800 Meter Run (all teammates together)
60 Dumbbell Thrusters (50/35 lb)
400 Meter Run (all teammates together)
20 Devil's Presses

Teammates can partition calories and reps as they see fit on the Echo Bike, Thrusters, and Devil’s Presses, but must all complete the running together -- and may not start on the next element until all three teammates have completed the run.

“BURN”

Complete as many rounds and reps as possible in 12 minutes of:
3 Box Jumps
6 Push-ups
9 Tuck-Ups

*After every 3 rounds completed, complete a 200 Meter Row or Ski

Rest 3 minutes, then...

Complete as many rounds and reps as possible in 12 minutes of:
3 Burpees
6 Ball Slams
9 Air Squats

*After every 3 rounds completed, complete a 200 Meter Run or 400 Meter Bike

“ENDURANCE (AKA SWEAT SESH)”

Against a 30-minute clock:
Bike Erg for as many Meters as possible

*Every 3 minutes, complete:
Odd Intervals: 10 Burpees
Even Intervals: 15/10 Calorie Row