Saturday 11.20.2021

“FITNESS” & “PERFORMANCE”

In teams of two, switching every 30 seconds, complete SIX sets for max reps/calories of:
60 Seconds of Alternating Dumbbell Snatches (50/35 lb)
60 Seconds of Burpee Box Jump-Overs (24/20”)
60 Seconds of Toes to Bar
60 Seconds of Bike Erg (or Echo Bike) for Calories
Rest 60 seconds

“BURN”

Every minute, on the minute, for 12 minutes (3 sets):
Minute 1 — 1 Turkish Get Up each arm (slow and controlled — should take 10-15 seconds for each rep)
Minute 2 — 45 Second Row or Ski @80-85%
Minute 3 — 30-40 Seconds of Plank KB Drag Throughs
Minute 4 — 45 Second Bike @80-85%

then…

Four sets for max reps/calories of:
30 Seconds of Ball Slams
30 Seconds of Reverse Lunges hugging Slam Ball
30 Seconds of Push-ups
30 Seconds of V-Ups
Rest 60 seconds

then…

Two or three sets of:
10-12 Side Plank Banded Rows each side
20-30 Banded Overhead Tricep Extensions

“ENDURANCE (AKA SWEAT SESH)”

Every 2 minutes, for 30-40 minutes (15-20 rounds):
150/125 Meter Row
150/125 Meter Ski

*Transition quickly from one machine to the next; your goal is consistent effort across all sets