Saturday 12.28.2019

"FITNESS" & "PERFORMANCE"

In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:15/12 Calories of Assault Bike or 20/15 Calorie Concept 2 Bike Erg15 Box Jump-Overs120-ft Sandbag Carry (150/100 lb)200 Meter Run15 Box Jump-Overs120-ft Sandbag Carry (150/100 lb)15/12 Calories of Assault Bike 20/15 Calorie Concept 2 Bike Erg

"BURN"

A. In teams of two, perform against an 8-minute clock:Partner 1: 400 Meter Bike ErgPartner 2: Max Calorie Row**Switch every time the Biking partner finishes, and track total Calories skiedRest 2 minutes, then…B. Complete as many rounds and reps as possible in 8 minutes of:8 Burpees8 Box Jumps8 Toes to Bar or Hanging Knee RaisesRest 2 minutes, then…C. In teams of two, perform against an 8-minute clock:Partner 1: 200 Meter RunPartner 2: Max Calorie Ski**Switch every time the Running partner finishes, and track total Calories Skiied

“ENDURANCE”

2 x 4000 Meter Row w/rate change.*Row two 4000 meter pieces. In each piece, row the first 2000m @ 22 s/m. Then the next 1000m @ 24 s/m; 500m @ 26 and 500m @ 28. Rest 4 minutes between sets