Saturday 8.21.2021

“FITNESS” & “PERFORMANCE”

In teams of two, alternate tasks to complete as many rounds and reps as possible in 15 minutes of:
150 Meter Ski or Row
100-ft Sandbag Carry (150/100 lb)
5 Burpee Box Jump-Overs (24/20”)

Rest 5 minutes, then....

In teams of two, alternate tasks to complete as many rounds and reps as possible in 15 minutes of:
300 Meter Bike Erg
15 Russian Kettlebell Swings (24/16 kg)
30 Double-Unders

“BURN”

Two sets of:
30 Seconds of Bear Crawl
30 Seconds of Hollow Rocks
30 Seconds of Jumping Squats
Rest 30 seconds

then…

Against a 12-minute clock, complete as many rounds as possible of:
9 Cal Row or Bike
60-ft Farmers Carry (30ft down and back)
12 Plank Shoulder Taps
120ft Shuttle Run (30ft down and back x 2)
Rest walk 30 seconds

then...

Three sets of:
60 Seconds of Ski Erg
60 Seconds of Walking Lunges
60 Seconds of Plank Hold

“ENDURANCE (AKA SWEAT SESH)”

35-45 minutes @easy to moderate pace:
1000 Meter Bike Erg
20-ft Forward Bear Crawl
20-ft Backward Bear Crawl
60 Jump Rope Singles
300 Meter Row or Run
40-ft Walking Lunge
20 Second Side Plank each side