Saturday 6.11.2022

“FITNESS” & “PERFORMANCE”

In teams of two, alternating movements, complete as many rounds and reps as possible in 30 minutes of:
20/15 Calories of Row, Ski, or Bike (player’s choice)
20 Wall Balls (20/14 lb)
20 Kettlebell Swings
200 Meter Run
20 Box Jumps (24/20” — or Step-ups)

Partners will alternate movements throughout, so Partner A performs 20/15 Calories, Partner B performs 20 Wall Balls, Partner A performs 20 Kettlebell Swings, and so on.

“BURN”

Every 90 seconds, for 24 minutes (4 sets of each):
Station 1 — 60 Seconds of Echo Bike or Bike Erg @85-90% effort
Station 2 — 30 Seconds of Shuttle Runs (30')+ 30 Seconds of Push-ups
Station 3 — 60 Seconds of Row, Ski, or Air Runner @85-90% effort
Station 4 — 30 Seconds of No-Push-up Burpees + 30 Seconds of Air Squats

“ENDURANCE (AKA SWEAT SESH)”

250 Meter Row/Ski OR 500 Meter Bike Erg
Rest 60 seconds
x 12-16 rounds

*Your goal is to keep a sustainable pace for all of your intervals. Take an additional 2-3 minutes of rest after your 7th or 8th set, or earlier if your output begins to drop off significantly.