Saturday 7.10.2021

“FITNESS” & “PERFORMANCE”

In teams of two, with only one partner working at a time, complete the following for time:
1600 Meter Relay Run

followed by…

20 rounds (partners alternating full rounds) of…
4 Strict Supinated-Grip Pull-Ups
12 Push-ups
16 Air Squats

followed by…

1600 Meter Relay Run

“BURN”

Complete as many rounds and reps as possible in 6 minutes of:
12/9 Calorie Ski
6 Dual DB or KB Burpee Deadlifts

Rest 2 minutes, then…

Complete as many rounds and reps as possible in 6 minutes of:
12/9 Calorie Bike Erg
9 Dual DB or KB Hang Power Clean and Push Press

Rest 2 minutes, then…

Complete as many rounds and reps as possible in 6 minutes of:
100 Meter Run
12 Dual DB or KB Front Squats

Optional Finisher:
Two or Three sets of:
V-Ups x 16-20 reps
Hollow Hold x 20-30 seconds
Rest as needed

"ENDURANCE"

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