Saturday 7.1.2023

“FITNESS” & “PERFORMANCE”

In teams of two, perform the following for time:
800 Meter Run (together)

immediately followed by...

Ten rounds of the following, alternating each movement:
10 Dumbbell Push Presses (50/35 lb)
15 Calorie Row
20 Walking Lunges w/KBs in Farmers Hold (24/16kg)

immediately followed by…

800 Meter Run (together)

(Partner A performs 10 Dumbbell Push Presses; Partner B Rows 15 Calories; Partner A performs 20 Walking Lunges; Partner B performs 10 Dumbbell Push Presses ; etc…)

“BURN”

Against a 2-minute running clock, complete:
10 Box Step Ups
10 Sprawls (no push-up Burpee)
Max Calorie Bike Erg in time remaining

Rest 60 seconds, then...

Against a 2-minute running clock, complete:
30 Double-Unders (or Single Unders)
15 Air Squats
Max Calorie Row in time remaining

Rest 60 seconds, then...

Against a 2-minute running clock, complete:
200 Meter Run
Max Calorie Ski Erg in time remaining

Rest 60 seconds, then...

Repeat for a total of THREE SETS of each, for max total calories

“ENDURANCE (AKA SWEAT SESH)”

1200 Meter Bike @80%
Walk 100 Meters
600 Meter Run or Row @85%
Walk 100 Meters
400 Meter Bike @90%
Rest 2 minutes
x 4 rounds