Saturday 3.26.2022

“FITNESS” & “PERFORMANCE”

In teams of two, complete as many rounds and reps as possible in 40 minutes of:
1000 Meter Row
1000 Meter Ski or 2000 Meter Bike
1000 Meter Run

*Every 5 minutes, partners must stop and complete the following before moving on:
5 Synchro Push-ups
10 Synchro Air Squats
15 Synchro Sit-ups

If the 5-minute mark occurs while a partner is on the run, complete the triplet as soon as they get back, before continuing.

“BURN”

Three sets of:
30 Seconds of Plank Shoulder Taps
30 Seconds of Superman Punches
30 Seconds of Flutter Kicks
Rest 30 seconds

Then...

In teams of two, complete as many calories as possible in 12 minutes of:
Partner 1: Run 200m
Partner 2: Ski Calories
*Switch every time the running partner returns

Then..

In teams of two, complete as many calories as possible in 9 minutes of:
Partner 1: 120ft Sandbag Carry + 6 Burpees
Partner 2: Echo Bike Calories
*Switch every time Partner 1 returns

If you don't have a partner, complete these as solo AMRAPs, working on the Ski/Bike for the same amount of time that the Run/Couplet took you.

“ENDURANCE (AKA SWEAT SESH)”

40 minutes @continuous effort:
800m Echo Bike
10 No-Push-up Burpees (sprawls)
200 Meter Run
15 Sit-Ups
40 DUs or 80 Singles