Saturday 9.11.2021

“FITNESS” & “PERFORMANCE”

In teams of two, complete five rounds for time of:
Run 400 Meters (partners must stay together)
40 Push Presses (75/53 lb)
Row 400 Meters (as a relay)
40 Goblet Squats (24/16 kg)

Partners must run together, and may only start the Push Presses once both members are back at their station. The reps for everything else can be divided as you see fit.

“BURN”

Every minute, on the minute, for 9 minutes (3 sets of each):
Minute 1 -- Wall Climbs x 2-4 reps (slow and controlled)
Minute 2 -- Hanging Tuck or L-Hold x 30 seconds (accumulated)
Minute 3 -- Alternating Cossack Squats x 12-16 reps

then...

Against a 15-minute clock, complete:
3 Calorie Bike/Ski/Row
3 Jumping Squats
3 Push-ups
6 Calorie Bike/Ski/Row
6 Jumping Squats
6 Push-ups
...and so on, adding 3 reps each round

then....

100 Russian Twists

“ENDURANCE (AKA SWEAT SESH)”

1200 Meter Bike @80%
Walk 100 Meters
600 Meter Run @85%
Walk 100 Meters
400 Meter Bike @90%
Rest 2 minutes
x 4 rounds