Saturday 2.12.2022

“FITNESS” & “PERFORMANCE”

In teams of two, with one partner working at a time, complete three sets for max reps/calories of:
2 Minutes of Box Jumps (24/20")
2 Minutes of Toes to Bar (or V-Ups)
2 Minutes of Burpees
2 Minutes of Row, Bike, or Ski (for Calories)
Rest 2 minutes

Partners switch from working to resting whenever they see fit; track total reps/calories achieved in each set.

“BURN”

Two sets of:
300m/240 Meter Bike Erg
10 Push Ups @20X0 tempo
15 Supinated Band Pull Aparts
20 Second Reverse Plank Bridge
150/120 Meter Row or Ski
Rest 60 seconds

then...

Every 90 seconds, 9 minutes (6 sets):
4-6 Glute Bridge Dumbbell Floor Presses
6-8 Dumbbell Gorilla Rows
8-10 Dumbbell Reverse Lunges

*use the heaviest pair of DBs that you can handle for these

then...

Against a 6-minute clock:
24/18 Calorie Row, Bike, or Ski
followed by as many rounds and reps as possible of:
4 Burpees
8 Toes to Bar or Hanging Knee Tucks

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 36 minutes (6 sets) for times:
300/250 Meter Row

Rest until the clock reaches 2:00, and then…

1200/1000 Meter Bike Erg


* Note times for both the rowing and biking intervals.