Saturday 7.2.2022

“FITNESS” & “PERFORMANCE”

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 25 minutes of:
50 Alternating Dumbbell Snatches (50/35 lb)
50 Box Jump-Overs (24/20")
50 Burpees
50 Calorie Bike, Ski, or Row

*Split the reps/cals between partners however you see fit.

Optional Core Finisher:
Three or Four sets of:
Farmer’s Carry x 100 feet (As Heavy as Possible)
30-40 seconds of L-Sit (or L-Seated Pike Liftoffs)
Rest 60-90 seconds

“BURN”

Four rounds (6 minutes) of:
30 Second Ski or Bike
30 Second Plank Hold
30 Second Jump Rope

then...

Three rounds (8-10 minutes) of:
Dumbbell Front Foot Elevated Knee Over Toe Split Squat @ 3011 tempo x6-8/side
Dumbbell Curl to Press x 8-10 reps
Flutter Kicks Holding DBs x 20-30 seconds

then..

Complete as many rounds and reps as possible in 10 minutes of:
10/8 Calorie Ski or Bike
10 Push-ups
10 Box Jumps

“ENDURANCE (AKA SWEAT SESH)”

6 Minutes @85-90% effort:
8/6 Calorie Ski
8/6 Calorie Row
8/6 Calorie Bike
Rest walk 2 minutes
x 3-5 sets