Saturday 11.30.2019

"FITNESS" & "PERFORMANCE"

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:Station 1 – 250/200 Meter Ski or 500/400 Meter Bike ErgStation 2 – 12 Dumbbell Box Walk-Overs (50/35 lb DBs)Station 3 – 300/250 Meter RowStation 4 – 24 Kettlebell Swings (24/16 kg)Station 5 – Rest*Teammates each start at a different station, and can only rotate through when all teammates have finished their work

"BURN"

7 Minutes @strength-based pace (3-4 rounds of):Dumbbell Strict Press x 4-6 repsFeet Elevated Ring Rows x 6-8 repsHammer Curls x 8-10 repsRest 1 minute, then…7 Minutes @strength-based pace (3-4 rounds of):Lateral Box Step-Ups w/DBs x 4-6/sideDumbbell Plank Rows x 6-8/sideBanded Tricep Extensions x 10-12 repsRest 1 minute, then..10 minutes @steady pace:200m Run, Row, or Ski15 Air Squats10 Sit-ups

“ENDURANCE”

(Courtesy @aeorbiccapacity)Run or Row Workout4x (300m fast, 1 min easy or walk),800m moderate, 2min rest,2x (500m fast, 1min easy or walk),600m moderate, 2min rest3x (400m fast, 1min easy or walk)