Saturday 12.10.2022

“FITNESS” & “PERFORMANCE”

In teams of two, with one partner working at a time, complete the following for max reps/calories:
5 Minutes of Rowing (for Calories)
Rest 2 minutes
5 Minutes of Hang Power Cleans (115/73 lb)
Rest 2 minutes
5 Minutes of Ski Erg (for Calories)
Rest 2 minutes
5 Minutes of Burpee Box Jump-Overs or Step-Overs (24/20")
Rest 2 minutes
5 Minutes of Bike Erg (for Calories)

Partners can switch from working to resting whenever they see fit.

“BURN”

Three sets of:
30 Seconds of Plank Shoulder Taps
30 Seconds of Superman Punches
30 Seconds of Flutter Kicks
Rest 30 seconds

Then...

In teams of two, complete as many calories as possible in 12 minutes of:
Partner 1: Row 200m
Partner 2: Ski Calories
*Switch every time the rowing partner finished
Then..

In teams of two, complete as many calories as possible in 9 minutes of:
Partner 1: 120ft Sandbag Carry + 6 Burpees
Partner 2: Echo Bike Calories
*Switch every time Partner 1 finished

If you don't have a partner, complete these as solo AMRAPs, working on the Ski/Bike for the same amount of time that the Row/Couplet took you.

“ENDURANCE (AKA SWEAT SESH)”

20 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski

Rest 5 minutes
x 2 sets