Saturday 2.27.2021

"FITNESS" & "PERFORMANCE"

A. In teams of three, complete as many rounds as possible in 15 minutes of:5 Box Jumps100-ft Loaded Carry5 BurpeesRest five minutes, then...B. In teams of three, complete as many rounds as possible in 15 minutes of:15/10 Calorie Bike10 Sit-Ups*As soon as the biking partner is finished on the machine, the next partner hops on

"BURN"

Against a 60-second running clock:10/7 Calorie Row or Ski ErgMax Air Squats in remaining timeRest 60 seconds, and then. . .Against a 60-second running clock:10/7 Calorie Assault Bike or Bike ErgMax Push-ups in remaining timeRest 60 seconds then...Repeat the entire 4-minute piece five more times for a total of SIX setsthen...Core finisherThree sets of:5-10 V-Ups5-10 Tuck-Ups5-10 Hollow Rocks5-10 Second Hollow HoldRest 60 seconds

"RUN, ROW, OR BIKE"

30 Minute Echo Bike for Max Calories**Every 3 minutes, get off and complete:5 Ring Rows10 Push-ups15 Hollow Rocks(the clock continues running during these sets)