Saturday 10.16.2021

“FITNESS” & “PERFORMANCE”

In teams of two, alternating movements, complete as many rounds and reps as possible in 30 minutes of:
20/15 Calories of Row, Ski, or Bike (player’s choice)
20 Box Jump-Overs (24/20")
20/15 Pull-ups
20 Wall Balls (20/14 lb)
20 Alternating Dumbbell Snatches (50/35 lb)

Partners will alternate movements throughout, so Partner A performs 20/15 Calories, Partner B performs 20 Box Jump-Overs, Partner A performs 20 Pull-ups, and so on.

“BURN”

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Static Hang x 20-30 seconds
Interval 2 – Mountain Climbers x 20 seconds
Followed by…
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Hollow Rocks x 20 seconds
Interval 2 – Plank Shoulder Taps x 20 seconds

then…

Complete as many rounds and reps as possible in 12 minutes of:
10/8 Calorie Row or Bike
60-ft Farmers Carry (30ft down and back)
8 Push-ups
120ft Shuttle Run (30ft down and back x 2)
Rest 30 seconds after each round (try to make them fast!)

then…

Three sets for max reps/calories
60 Seconds of Ski Erg
60 Seconds of Walking Lunges (unweighted)
60 Seconds of Plank Hold (hold for as long as possible during the minute)