Saturday 6.18.2022
"FITNESS"
In teams of two, with only one teammate working at a time, complete the following for time:
800 Meter Run (together)
immediately followed by…
12 rounds of:
8 Strict Pull-ups (4 each)
16 Dumbbell Push Presses (8 each)
24 Air Squats (12 each)
immediately followed by…
800 Meter Run (together)
"PERFORMANCE"
In teams of two, with only one teammate working at a time, complete the following for time:
800 Meter Run (together)
immediately followed by…
12 rounds of:
8 Push Jerks (155/105 lb) (4 each)
16 Chest-to-Bar Pull-Ups (8 each)
24 Air Squats (12 each)
immediately followed by…
800 Meter Run (together)
“BURN”
Complete as many rounds and reps as possible in 12 minutes of:
100m Run
2-3 Strict Pull-ups or 6 Ring Rows
6 Yoga Push-ups
12 Alternating Cutrsy Lunges
then, at the 15:00....
Every 2 minutes, for 12 minutes (6 sets):
12/10 Calorie Row
6 Burpees
6 Ball Slams
“ENDURANCE (AKA SWEAT SESH)”
45 minutes @continuous effort:
30 Calorie Bike, Ski, or Row
60ft Bear Crawl
150 Meter Run
15 Hollow Rocks
45 DUs or 90 Singles
