Saturday 11.23.2019

"FITNESS" & "PERFORMANCE"

Three sets for max reps/calories of:60 seconds of Overhead Walking Lunges with Plate (45/25 lb)60 seconds of Rest60 seconds of Rowing (for Calories)60 seconds of Rest60 seconds of Burpee Box Jump Overs (24/20″)60 seconds of Rest60 seconds of Assault Bike or Concept 2 Bike Erg (for calories)60 seconds of RestPerform in teams of two, one partner working for the full 60 seconds, then resting and supporting their teammate for 60 seconds. Track scores either individually or as a team.

"BURN"

A. Tabata x 2 rounds (6 minutes) of:Air SquatsHollow Hold or RockKip Swings on BarPlank Shoulder TapsRest 1 minute, then…B. Four rounds (8 minutes) of:30 Second Bike @easy30 Second Bike @80%30 Second Bike @easy30 Second Bike @90%Rest 2 minutes, then…C. 10 minutes @steady effort:5 Push-ups10 Ball Slams5 Push-ups10 Jumping Lunges100ft Farmer’s Walk

“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