Saturday 3.7.2020

*Reminder: Sunday mornings are now "BURN" at 8:15, followed by "FLOW" with Coach Shannon at 9am.  If you haven't tried the CRUSH HUSH combo yet, sign up on Zen Planner, and check it out!

"FITNESS" & "PERFORMANCE"

In teams of three, complete five sets for max reps of:60 seconds of Wall Balls60 seconds of Bike, Ski, or Row (for Calories)60 seconds of BurpeesRest 60 secondsTeams (ideally) have one Wall Balls and one Bike or Rower. Team members rotate through the three work stations at 60 second intervals, and all members rest at the same time. Post total score.

"BURN"

A. Every 4 minutes, for 20 minutes (5 sets):60 Second Echo Bike (try to hit the same Cals each time)120ft Farmer’s Carry9 Burpees20-30 Second Hollow Hold(you should have at least 40 seconds of rest between intervals)then…B. Every minute, for 6 minutes:Minute 1 — 40 Seconds of Reverse Snow AngelsMinute 2 — 30 Second Side Plank Each Side

"AEROBIC DEVELOPMENT"

Five or Six sets of:500 Meter Row @80-90%Rest walk 90 seconds400 Meter Run @80-90%Rest walk 90 seconds