Saturday 2.6.2021

"FITNESS"

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 5 minutes of:3 Dumbbell Complexes (row left, row right, power clean, push press)6 Dumbbell Box Step-UpsRest 3 minutes between sets, and complete a total of four sets. Pick up where you left off on the set prior.

"PERFORMANCE"

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 5 minutes of:3 Pull-ups6 Shoulder to Overhead (115/75 lb)9 Box Jump Overs (24/20″)Rest 3 minutes between sets, and complete a total of four sets. Pick up where you left off on the set prior.Pull-ups can be scaled up to Chest-to-Bar Pull-ups, or Bar Muscle-Ups

"RUN, ROW, OR BIKE"

5 minutes @ easy+5 Rounds of:2 minutes @ 75-80%1 minute @ 80-85%30 seconds @ 90-95%2:30 @ 50%+5 minutes @ easy cooldown