Saturday 12.7.2019

"FITNESS" & "PERFORMANCE"

A. In teams of three, with one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:5 Pull-ups (Advanced: Chest-to-Bar)10 BurpeesRest 3 minutes, then…B. In teams of three, with one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:5 Dumbbell Ground to Overhead120-ft Shuttle Run (30-ft down and back x 2)Rest 3 minutes, then…C. In teams of three, switching every 40 seconds, Assault Bike for as many Calories as possible in 10 minutes.

"BURN"

Against a 3-minute running clock:400m Row20 Jumping LungesAMRAP Push-ups in Remaining timeRest walk 60 secondsx3 roundsthen...Against a 3-minute running clock:800m Bike Erg20 Dumbbell Push PressesAMRAP Burpees in remaining timeRest walk 60 secondsx3Finish with:DB Curls x 10DB Skull Crushers x 15Russian Twists x 20x as many rounds as you have time for (1-3)

“ENDURANCE”

(Courtesy @aeorbiccapacity)3 sets:500m at moderate pace,400m at fast pace,300m at faster pace,200m at fastest pace,100m at max effortRest: 100m walk b/t all reps and sets.