Saturday 1.25.2020

"FITNESS" & "PERFORMANCE"

In teams of two, complete as many rounds and reps as possible in 30 minutes of:400 Meter Run30/20 Push-ups30 Wall Balls (20/14 lbs.)Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Push-Ups, Partner A will perform 30 Wall Balls, and Partner B will run 400 meters – and so on for 30 minutes.

"BURN"

A. In teams of two, with one partner working at a time, complete two sets for max reps of:2 minutes of Bike Erg2 minutes of Bear Crawl2 minutes of Ski Erg

2 minutes of Walking Lunges (unweighted — hands behind head)

Rest 2 minutes, then…

B. Complete as many rounds ands reps as possible in 10 minutes of:150 Meter Run10 Dumbbell Plank Rows5 Dumbbell Burpees

“AEROBIC CAPACITY"

Every 4 minutes, for 32 minutes (8 sets):300/250m Ski250/200m Run on Air Runner*Target times are 2:15-2:45; consistency from set to set is the number one goal of these