Saturday 6.10.2023

“FITNESS” & “PERFORMANCE”

In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:
20/15 Calorie Bike Erg
15 Box Jump-Overs (24/20")
120-ft Sandbag Carry (150/100 lb)
200 Meter Run or Row
15 Box Jump-Overs (24/20")
120-ft Sandbag Carry (150/100 lb)
20/15 Calorie Bike Erg

“BURN”

Minute 0:00 - 6:00:
Complete as many rounds and rep as possible in 6 minutes of:
8 Push-ups
6 Dumbbell Walking Lunges
4 Dumbbell Push Presses

Minute 6:00-12:00:
800 Meter Run

Minute 12:00-18:00:
Complete as many rounds and rep as possible in 6 minutes of:
8 Hollow Rocks
6 Dumbbell Hang Power Cleans
4 Dumbbell Front Squats

Minute 18:00-24:00
800 Meter Run

Minute 24:00-30:00
Complete as many rounds and rep as possible in 6 minutes of:
8 Dumbbell Floor Presses
6 Dumbbell Plank Rows
4 Dumbbell Burpees

“ENDURANCE (AKA SWEAT SESH)”

90 Second Echo Bike @85%
Rest 30 seconds
60 Second Row @90%
Rest 30 seconds
30 Second Ski or Run @95%
Rest 60 seconds
x 5-6 rounds

**note cals for each station, and try to stay as consistent as possible