Saturday 2.8.2020

"FITNESS" & "PERFORMANCE"

In teams of two, with one partner working at a time, complete 3 sets for max reps/calories of:2 Minutes of Wall Balls (20/14 lb)2 Minutes of Power Cleans (135/95 lb)2 Minutes of Push-ups2 Minutes of Bike, Ski, or Row (for Calories)Rest 2 minutesPartners switch from working to resting whenever they see fit; track total reps/calories achieved in each set.

"BURN"

A. In teams of two, switch every 20 seconds to Ski for as many meters as possible in 4 minutes.then….B. Complete as many rounds and reps as possible in 18 minutes of:100m Run20 Box Step Ups200m Row60 Single Unders300m Bike Erg20 Abmat Sit-upsthen…C. In teams of two, switch every 20 seconds to Ski for as many meters as possible in 4 minutes.

"AEROBIC CAPACITY"

300 Meter Row @80-90% aerobic paceRest walk 60 secondsx 12-15 rounds