Saturday 5.1.2021

"FITNESS" & "PERFORMANCE"

In teams of three, with only one partner working at a time, complete three rounds for time of:600 Meter Relay Run (optional: w/Medicine Ball)90 Kettlebell Swings75 Box Jump-Overs60/45 Calorie Row

"BURN"

Three sets of:30 Seconds of Reverse Lunge to Box Step Up Left Leg30 Seconds of Hollow Hold/Rocks30 Seconds of Reverse Lunge to Box Step Up Left Leg30 Seconds of Bike or Ski @ 80-85%90 Second Recovery Jog/Walk (100-150 Meters, plus walking back to your station)then…Every minute, on the minute, for 16 minutes (4 sets):Minute 1 — 40 Seconds of Bike or Ski Erg (for Calories)Minute 2 — 40 Seconds of Dumbbell or Kettlebell Devil’s Presses (light weight here)Minute 3 — 40 Seconds of Box JumpsMinute 4 — 40 Seconds of Plank Hold

"ENDURANCE"

See Coach Jake's Endurance Programming for this week by clicking here