Saturday 12.11.2021

“FITNESS” & “PERFORMANCE”

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
20/15 Push-ups
30 Kettlebell Swings

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 20 Push-Ups, Partner A will perform 30 Kettlebell Swings, and Partner B will run 400 meters – and so on for 30 minutes

“BURN”

Every minute, on the minute, for 25 minutes (5 sets of each):
Minute 1 -- 200-300m Bike Erg
Minute 2 -- AMRAP Push-ups
Minute 3 -- 100-150 Meter Run
Minute 4 -- AMRAP Box Step-Ups
Minute 5 -- 20 Second Side Plank Each Side

Finish with 2-3 rounds of:
15-20 Banded Curls
20-25 Banded Pull Aparts
30-40 Seconds of Flutter Kicks

“ENDURANCE (AKA SWEAT SESH)”

20 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski

Rest 5 minutes
x 2 sets