Saturday 8.27.2022

“FITNESS” & “PERFORMANCE”

A. In teams of three, with one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:
10 Wall Balls
10 Sit-Ups

Rest 2 minutes, then…

B. In teams of three, with one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:
10/8 Calorie Echo Bike
5 Burpees

Rest 2 minutes, then…

C. In teams of three, switching every 40 seconds, Row for as many Calories as possible in 10 minutes.

“BURN”

Perform 40 seconds of work and 20 seconds of rest, rotating through the following stations:
Bike Erg
Ball Slams
Rowing
Walking Lunges (unweighted)
Plank Walk-Ups
x 3 rounds (15 minutes)

followed by…

15 Second Echo Bike or Bike Erg @max effort
45 Second Echo Bike or Bike Erg @easy recovery
x 5 rounds

followed by…

C. Three to Four rounds @steady pace:
Dumbbell Hammer Curls x 10 reps
Banded Tricep Extensions x 15 reps
Flutter Kicks x 30 seconds

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 36-45 minutes (4-5 sets of each):
Station 1 -- 400 Meter Run
Station 2 -- 500/400 Meter Row
Station 3 -- 1000/800 Meter Bike Erg