Saturday 11.24.2018

**Reminder: One class only today, at 9:30am!

"FITNESS"

In teams of two, complete three rounds for time of:800 Meter Run (partners must run together)80 Kettlebell Swings40 Goblet Squats20 BurpeesPartners may partition the repetitions however they choose, but only one partner may be working at a time – except on the run, which must be completed together.

"PERFORMANCE"

In teams of two, complete three rounds for time of:800 Meter Run (partners must run together)60 Power Snatches (95/65 lbs)40 Overhead Squats (95/65 lbs)20 Bar-Facing BurpeesPartners may partition the repetitions however they choose, but only one partner may be working at a time – except on the run, which must be completed together.

"COMPETITION"

A. In teams of two, complete three rounds for time of:800 Meter Run (partners must run together)60 Power Snatches (95/65 lbs)40 Overhead Squats (95/65 lbs)20 Bar-Facing BurpeesPartners may partition the repetitions however they choose, but only one partner may be working at a time – except on the run, which must be completed together.B. Four sets ofAssault Bike 20 seconds @max effortRest walk 3 minutes between setsC. 10 minute assault bike  @ cooldown pace

"ENDURANCE"

Run 500 Meters @2-3 seconds slower than mile paceRest 90 secondsRun 400 Meters @sameRest 75 secondsRun 300 Meters @sameRest 60 secondsRun 200 Meters @sameRest 45 secondsRun 100 Meters @sameRest 4 minutesx 3