“FITNESS” & “PERFORMANCE”
In teams of two, complete as many rounds and reps as possible in 40 minutes of:
1000 Meter Row
1000 Meter Ski
1000 Meter Run or 2000 Meter Bike
*Every 5 minutes, partners must stop and complete the following before moving on:
5 Synchro Push-ups
10 Synchro Air Squats
15 Synchro Sit-ups
If the 5-minute mark occurs while a partner is on the run, complete the triplet as soon as they get back, before continuing.
“BURN”
Two sets of;
60 Second Bike, Ski, or Row
30 Seconds of Cossack Squats each leg
30 Seconds of Single Arm Plank Hold each arm
60 Seconds of Double-Unders or Single-Unders
Rest 60 seconds
then...
Every 3 minutes, for 18 minutes (6 sets):
6 Burpees
12/9 Calorie Bike, Ski, or Row
15 Air Squats
100 Meter Run
“ENDURANCE (AKA SWEAT SESH)”
Three or four sets for max reps/cals of:
2 minutes of Bike Erg
Rest 30 seconds
90 seconds of Rowing
Rest 30 seconds
60 seconds of Ski Erg
Rest 30 seconds
30 seconds of Burpees
Rest 90 seconds
