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“FITNESS” & “PERFORMANCE”
In teams of two, with only one partner working at a time, complete the following for time:
1600 Meter Relay Run
immediately followed by…
16 rounds (partners alternating full rounds) of…
8 Toes to Bar
8-12 Push-Ups
16 Air Squats
immediately followed by…
1600 Meter Relay Run
“BURN”
Complete as many rounds and reps as possible in 7 minutes of:
3 Hand-Release Burpees
5 Calorie Ski
7 Air Squats
Rest 2 minutes, then...
Complete as many rounds and reps as possible in 7 minutes of:
3 Plate Ground to Overhead
5 Calorie Row
7 No-Push-up Burpees to Plate
Rest 2 minutes, then...
Complete as many rounds and reps as possible in 7 minutes of:
3 Jumping Lunges (R+L =1)
5 Calorie Bike Erg
7 V-Ups or Tuck-Ups
“ENDURANCE (AKA SWEAT SESH)”
Every 5 minutes, for 30 minutes (6 sets):
500-600 Meter Bike Erg
250-300 Meter Run or Row
150-200 Meter Ski
*Adjust distances to ensure that you get at least 60 seconds of rest between sets.
