Saturday 9.28.2019

"FITNESS"

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:12 Calories of Rowing (or 9 Calories of Assault Bike)12 Alternating Dumbbell Snatches12 Goblet Squats w/Dumbbell12 Single Arm Dumbbell Push Presses (6 each arm)

"PERFORMANCE"

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:15 Calories of Rowing (or 12 Calories of Assault Bike)12 Deadlifts (155/105 lbs)9 Hang Power Cleans (155/105 lbs)6 Shoulder to Overhead (155/105 lbs)

"BURN"

40 Second Moderate Row or Ski20 Second Rest30 Second Harder Row or Ski30 Second Rest20 Second Hardest Row or Ski40 Second Restx2 roundsRest 2 minutes, then…Complete as many rounds and reps as possible in 15 minutes of:30 Air Squats20 Plate Ground to Overhead40 Mountain Climbers10 Weighted Sit-ups (hold plate with arms extended overhead at top)Rest 1 minute, then…15 Second Bike Sprint45 Seconds Easyx5 sets

“ENDURANCE”

600 Meter Run @80%Walk 100 Meters400 Meter Run @85%Walk 100 Meters200 Meter Run @90%Rest 2 minutesx 4 rounds