Saturday 11.16.2019

"FITNESS" & "PERFORMANCE"

In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:5 Pull-ups10 Goblet Squats (32/24 kg)15 Kettlebell Swings (32/24 kg)250 Meter Row or Ski Erg*Pull-ups can be scaled up to Chest-to-Bar Pull-ups or 3-5 Bar Muscle-Ups

"BURN"

A. Perform 40 seconds of work and 20 seconds of rest, rotating through the following stations:Assault BikeDumbbell Renegade Rows (Push-up, Row Left, Row Right)RowingWall BallsBear Crawlx 3 rounds (15 minutes)followed by…B.15 Second Assault Bike @max effort45 Second Assault Bike @easy recoveryx 5 roundsfollowed by…C. Three to Four rounds @steady pace:Bird-Dog x 8 reps/sideDumbbell Hammer Curls x 10 repsBanded Tricep Extensions x 12 repsFlutter Kicks x 30 seconds

“ENDURANCE”

(Courtesy @aerobiccapacity)Row Workout3x (400m at moderate pace, 200m at easy pace)Rest 2min3x (300m at fast pace, 200m at easy pace)Rest: 2min3x (200m at faster pace, 200m at easy pace)Rest 2min3x (100m at fastest pace, 200m at easy pace)Total: 5400m