Saturday 1.16.2021

"FITNESS" & "PERFORMANCE"

Complete as many rounds and reps as possible in 6 minutes of:150 Meter Row or Ski12 Wall Balls (20/14 lbs)Rest 4 minutes, and when the running clock hits 10:00…Complete as many rounds and reps as possible in 6 minutes of:6 Chest-to-Bar Pull-ups (scale to Jumping Pull-ups)12 Kettlebell Swings (24/16 kg)30 Double-Unders (or Mountain Climbers)Rest 4 minutes, and when the running clock hits 20:00…Complete as many reps as possible in 6 minutes of:60/45 Calories Echo BikeBurpees x Max Reps

"RUN, ROW, OR BIKE"

30 Seconds @easy30 Seconds @moderate30 Seconds @tough (but could sustain for 1 full minute at least)30 Second rest walkx 6-8 rounds (12-16 minutes)Rest 4 minutesx 2 sets