Saturday 10.5.2024

“FITNESS” & “PERFORMANCE”

In teams of two, alternate whole rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Push-ups (scale the number of reps to make these unbroken throughout)
10/8 Calorie Row

Rest 3 minutes, then...

In teams of two, alternate whole rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Box Jump-Overs (24/20") or Box Step-Ups
10/8 Calorie Ski Erg

Rest 3 minutes, then...

In teams of two, alternate whole rounds to complete as many rounds and reps as possible in 10 minutes of:
100-ft Farmers Carry
10/8 Calorie Bike Erg

“BURN”

Every 5 minutes, for 30 minutes (6 sets):
200 Meter Row or Ski
50 Double Unders or Singles
200 Meter Run or 400m Bike Erg
10 Burpees

Try to go a little faster each set!

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg or Run
5 minute easy Bike or Run
*at the top of each minute, go hard for 15 seconds

then...

90 Second Bike or Run @ 80-85% effort
Rest walk 60 seconds
x 6 rounds

Rest 2 minutes
x 2 sets