Saturday 6.1.2019

"FITNESS" & “PERFORMANCE”

Three sets for max reps/calories of:60 seconds of Power Cleans (135/95 lb)60 seconds of Rest60 seconds of Ski Erg (for Calories)60 seconds of Rest60 seconds of Burpee Box Jump Overs (24/20″)60 seconds of Rest60 seconds of Assault Bike or Concept 2 Bike Erg (for calories)60 seconds of RestPerform in teams of two, one partner working for the full 60 seconds, then resting and supporting their teammate for 60 seconds. Track scores either individually or as a team.

"ENDURANCE"

Bike Erg12 x 500m / 45 sec easyPre-set a work distance of 500 meters and a rest time of 45 seconds. Ride 12 intervals at a challenging intensity, with easy pedaling between pieces.Try to go just a little faster on each set.