Saturday 6.3.2023

“FITNESS” & “PERFORMANCE”

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Air Squats
40 Kettlebell Swings
30 Shoulder to Overhead (95/63 lbs) or Dumbbell Push Presses
20 Box Jumps
10 Burpees

Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 box jumps, Partner A does 10 burpees, then Partner B does 50 air squats…and so on.

“BURN”

Every 3 minutes, for 24 minutes (8 sets):
100 Meter Ski
200 Meter Row
300 Meter Bike Erg

Adjust the distances so that you are getting close to 60 seconds of rest each set (100m Ski, 150m Row, 200m Bike, for example)

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 40 minutes (8 sets) for times:
20/15 Calorie Row
20/15 Calorie Ski Erg
20/15 Calorie Bike Erg