Saturday 3.2.2019

"FITNESS" & "PERFORMANCE"

A. Complete as many rounds and reps as possible in 5 minutes of:15 Push Presses (115/75 lb)250/200 Meter RowRest 5 minutes, then…B. Complete as many rounds and reps as possible in 5 minutes of:20 Jumping Lunges250/200 Meter SkiRest 5 minutes, then…C. Complete as many rounds and reps as possible in 5 minutes of:20 Kettlebell Snatches (10 each arm)20/15 Hand-Release Push-upsRest 5 minutes, then…D. Complete as many rounds and reps as possible in 5 minutes of:15 Ball Slams (30/20 lb)15/12 Calorie Assault Bike

"COMPETITION"

Complete as many rounds and reps as possible in 30 minutes of:30/24 Calorie Ski30 Meter Farmer's Carry @36/28kg each hand30 Hand-Release Push-ups30/24 Calorie Bike Erg30-ft Handstand Walk30 Air Squats

"ENDURANCE"

1000 Meter Bike Erg @85-90%2 minute easy ridex 10 sets