Saturday 11.18.2023
“FITNESS” & “PERFORMANCE”
In teams of two, alternate whole rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Push-ups (scale the number of reps to make these unbroken throughout)
10/8 Calorie Row
Rest 3 minutes, then...
In teams of two, alternate whole rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Box Jump-Overs (24/20") or Box Step Ups
10/8 Calorie Ski Erg
Rest 3 minutes, then...
In teams of two, alternate whole rounds to complete as many rounds and reps as possible in 10 minutes of:
100-ft Farmers Carry
10/8 Calorie Bike Erg
“BURN”
In teams of two, switching every 30 seconds, complete SIX sets for max reps/calories of:
60 Seconds of Burpees
60 Seconds of V-Ups
60 Seconds of Jumping Air Squats
60 Seconds of Bike Erg, Ski Erg, or Echo Bike
Rest 60 seconds
“ENDURANCE (AKA SWEAT SESH)”
Every 5 minutes, for 30 minutes (6 sets):
600 Meter Bike Erg
300 Meter Run or Row
200 Meter Ski
*Adjust distances to ensure that you get at least 60 seconds of rest between sets.
