Thursday 1.13.2022

“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
10 Single Arm Dumbbell Thrusters (50/35 lb — 5 each arm)
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
20 Jumping Lunges
10 Single Arm Dumbbell Hang Clean and Jerks (50/35 lb — 5 each arm)

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg Intervals

2 minutes @ 75-80% (10 minute pace)
1 minute @ 80-85% (5 minute pace)
30 seconds @ easy
30 seconds @ 90-95% (1 minute pace)
1 minute @ easy
x 6-8 rounds (30-40 minutes)