Friday 3.13.2020

"FITNESS"

A. Against a 3-minute running clock, complete:
Row 500 Meters
Max Reps of Strict Pull-ups

Rest 2 minutes, then…

B. Against a 3-minute running clock, complete:
Run 400 Meters
Max Distance Farmer's Carry

Rest 2 minutes, then...

Repeat for a total of THREE SETS of each couplet (30 minutes total -- 18 minutes of work).

"PERFORMANCE"

A. Against a 3-minute running clock, complete:
Row 500 Meters
Max Reps of Bar Muscle-Ups

Rest 2 minutes, then…

B. Against a 3-minute running clock, complete:
Run 400 Meters
Max Reps of Power Cleans (185/133 lb)

Rest 2 minutes, then...

Repeat for a total of THREE SETS of each couplet (30 minutes total -- 18 minutes of work).

"AEROBIC DEVELOPMENT"

Every minute, on the minute, for 30 minutes (10 sets of each):Minute 1 - 30 Second Row @ 80-85%Minute 2 - 30 Second Bike Erg @ 80-85%Minute 3 - 30 Second Ski Erg @ 80-85%