Saturday 11.19.2022

“FITNESS” & “PERFORMANCE”

Teams of two must complete the following for time:
50 Burpee Buy In (this must be completed before anything else)
200 Kettlebell Swings
200 Box Jumps
2000 Meter Row

Tasks can be partitioned and completed in any order the team chooses, but only one partner may be working at a time.
You may need to exercise some strategy to ensure that you are not in need of an erg with nothing left to do if none are available. First team to the rower takes priority (but no throwing elbows).

“BURN”

Complete as many rounds and reps as possible in 15 minutes of:
5 Yoga Push-ups
10 Side Plank Hip Raises each side
15 Dumbbell Floor Presses
200 Meter Row or Ski

Rest 3 minutes, then...

Every 90 seconds, for 12 minutes (8 sets):
100 Meter Run
3 Devil's Presses

“ENDURANCE (AKA SWEAT SESH)”

Complete as many rounds and reps as possible in 15 minutes of:
15/12 Calorie Row
15/12 Calorie Bike Erg
15/12 Calorie Ski

Rest 3-5 minutes, then repeat for a second time through, aiming for the same score (or better) than the first. If you are shorter on time, reduce the intervals to 12 minutes.