Saturday 1.11.2020

"FITNESS"

In teams of two, complete the following for time:400 Meter Run (together)80 Alternating Single-Arm Dumbbell Snatches400 Meter Run (together)60 Dumbbell Push Presses400 Meter Run (together)40 Burpee Box Jump-Over or Step-Overs400 Meter Run (together)20 Dumbbell Renegade Rows (push-up, row left, push-up, row right = 1 rep)400 Meter Run (together)

"PERFORMANCE"

In teams of two, complete the following for time:400 Meter Run (together)80 Power Cleans (135/93 lbs)400 Meter Run (together)60 Shoulder to Overhead (135/93 lbs)400 Meter Run (together)40 Burpee Box Jump-Overs (24/20")400 Meter Run (together)20 Bar Muscle-Ups400 Meter Run (together)

"BURN"

A. Four sets of:30 Seconds of Rowing30 Seconds of Bear Crawl30 Seconds of Air SquatsRest 30 secondsRest 1 minute, then…B. Every minute, on the minute, for 8 minutes:Minute 1 — 4-6 Burpee Dumbbell Box Walk-OversMinute 2 — 6-8 Calorie Ski @high effortRest 1 minute then…C. Four rounds of:30 Second Side Plank Left30 Second Side Plank Right30 Second Bike @ hard pace30 Second Farmer’s Carry

“ENDURANCE”

4 Minute Bike Erg @80-85% effortRest walk 2 minutesx 4-6 sets*Goal is to achieve the same distance each interval