Saturday 9.18.2021

“FITNESS” & “PERFORMANCE”

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
50 Kettlebell Swings (24/16 kg)
50 Push-ups
50 Hang Power Cleans (95/63 lb)
50/40 Calorie Echo Bike

*Divide the reps between partners however you deem fit.

“BURN”

Complete as many rounds and reps as possible in 10 minutes of:
150m Row or Ski
10 Hollow Rocks
100m Run
5-10 Push-ups

then....

Five rounds of:
10 Second Echo Bike Sprint @ max effort (if using Bike Erg, put the Damper up to 10)
50 Second Echo Bike @easy spin

then...

Complete as many rounds and reps as possible in 10 minutes of:
2 Dumbbell Ground to Overhead
2 Cal Bike/Ski/Row
4 Dumbbell Ground to Overhead
4 Cal Bike/Ski/Row
6/6
8/8
etc....