Saturday 12.21.2019

"FITNESS" & "PERFORMANCE"

In teams of two, with only one partner working at a time, complete the following for time:1600 Meter Relay Row (alternating 400 meters)followed by…16 rounds (partners alternating full rounds) of…4 Strict Supinated-Grip Pull-Ups8 Burpees16 Air Squatsfollowed by…1600 Meter Relay Row (alternating 400 meters)

"BURN"

A. Three or Four Rounds, not for time (12 minute cap):150m Ski120-ft Filly Carry (switch halfway)30-Second Hollow Hold15 Air Squats2 Wall Climbs w/5-second hold at highest pointB. Three sets of:20 Seconds of Dumbbell Push Presses20 Seconds of Dumbbell Box Step UpsRest 20 seconds60 Second Row @increasing effort (increase pace every 15 seconds)Rest walk 60 secondsRest an additional 60 seconds, then…C. Six sets of:20 Seconds of Kettlebell SwingsRest 10 seconds20 Seconds of BurpeesRest 10 seconds

“ENDURANCE”

1500m Bike Erg @85-90% effort90 Seconds @easy spinx 6 rounds