Thursday 12.30.2021

“FITNESS” & “PERFORMANCE”

In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:
15/12 Calories of Echo Bike or 20/15 Calorie Concept 2 Bike Erg
15 Box Jump-Overs or 20 Air Squats
120-ft Sandbag Carry (150/100 lb)
200 Meter Run or Row
15 Box Jump-Overs
120-ft Sandbag Carry (150/100 lb)
15/12 Calories of Echo Bike or 20/15 Calorie Concept 2 Bike Erg

“ENDURANCE (AKA SWEAT SESH)”

Every 4 minutes, for 28 minutes (7 sets):

200 Meter Row or Run

400/300 Meter Bike Erg

200/150m Ski

**Aiming to complete your first four sets comfortably under 3 minutes each.