Saturday 1.4.2020

"FITNESS" & "PERFORMANCE"

A. In teams of three, with one person working at a time, and partners alternating whole rounds, complete as many rounds and reps as possible in 15 minutes of:7 Chest-to-Bar Pull-ups7 Box Jump-Overs7 Dumbbell ThrustersRest 5 minutes, then…B. In teams of three, alternate every 150 Meters to Row or Ski for as many Meters as possible in 15 minutes.The goal in both pieces is to move as quickly as possible, thus minimizing your partners’ rest periods, and racking up as many rounds/meters as possible

"BURN"

30 Second Bike @80%30 Second Bike @easy30 Second Bike @95%30 Second Bike @easyx 5 roundsthen..7 minutes @high effort:150m Row10 Plate Ground to Overhead5 Burpees to PlateRest 2 minutes, then…7 minutes @high effort:8 Calorie Assault Bike10 Dumbbell Hang Power Cleans12 V-Ups

“ENDURANCE”

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