Saturday 8.20.2022

“FITNESS”

In teams of two, complete the following for time:
400 Meter Run (together)
80 Alternating Single-Arm Dumbbell Snatches
400 Meter Run (together)
60 Goblet Squats w/Dumbbell
400 Meter Run (together)
40 Burpee Box Jump-Over or Step-Overs
400 Meter Run (together)
20 Strict Pull-ups
400 Meter Run (together)

“PERFORMANCE”

In teams of two, complete the following for time:
400 Meter Run (together)
80 Ground to Overhead (95/63 lb)
400 Meter Run (together)
60 Overhead Squats (95/63 lb)
400 Meter Run (together)
40 Burpee Box Jump-Overs (24/20")
400 Meter Run (together)
20 Bar Muscle-Ups
400 Meter Run (together)

“BURN”

Every 3 minutes, for 27 minutes (3 sets of each):
Station 1 -- 30 Seconds of Kettlebell Swings + 30 Seconds of Burpees + 30 Seconds of Goblet Squats + 30 Seconds of Double-Unders (or Singles)
Station 2 -- 500/400 Meter Row
Station 3 -- 1000/800 Meter Bike Erg

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
200 Meter Row or Ski
50 Double Unders or Singles
200 Meter Run or 400m Bike Erg
10 Burpees

Try to go a little faster each set!