Saturday 1.18.2020

"FITNESS" & "PERFORMANCE"

In teams of two, complete as many rounds and reps as possible in 30 minutes of:800 Meter Relay Row or Ski60 Walking Lunges with KBs or DBs in Farmer’s Carry40 Abmat Sit-Ups20 Strict Pull-ups

"BURN"

A. Every minute, on the minute, for 6 minutes:2 Turkish Get Ups (1 each arm)Build in load over the sets to something heavy for today.B. Complete as many rounds and reps as possible in 12 minutes of:10/7 Calorie Ski60-ft Sandbag Carry10 Push-ups or Banded Push-ups120ft Shuttle Run (30ft down and back x 2)Rest walk 40 seconds after each roundRest 1 minute, then…C. Three rounds of:1 minute of Bike Erg or Echo Bike1 minute of Strict Pull-ups1 minute of Plank Hold

“AEROBIC CAPACITY"

Every 3 minutes, for 30 minutes (10 sets):11/8 Calorie Row11/8 Calorie Bike Erg11/8 Calorie Ski Erg*scale the calories up or down to finish each round between 1:30-2:00; your pace should be sustainable from set to set with little to no drop-off in output.