Saturday 10.30.2021

“FITNESS” & “PERFORMANCE”

In teams of two, with one partner working at a time, complete as many rounds and reps as possible in 30 minutes of:
50 Wall Balls (20/14 lb)
40 Calorie Row, Ski, or Bike (player's choice)
30 Dumbbell Box Step-Overs (50/35 lb)
20 Burpees
10 Strict Pull-ups (can scale up to 6-10 Ring or Bar Muscle-ups)

“BURN”

Complete as many rounds and reps as possible in 8 minutes @75-80% effort:
8 Goblet Curtsy Lunges
120-ft Single Arm Overhead Carry (60ft each arm)
8 Air Squats
20 Second Hollow Hold or Hollow Rocks

followed by…

B. Against a 2-minute clock, complete:
10 Box Jumps (or Step-Ups)
150 Meter Row, Ski, or 300 Meter Bike
Burpees x Max Reps in remainder

Rest 60 seconds, and complete 5 sets for max reps

followed by…

C. Three sets of:
20 Second Plank from Elbows
20 Second Side Plank Left Side
20 Second Plank from Elbows
20 Second Side Plank Right Side
Rest 40 seconds

“ENDURANCE (AKA SWEAT SESH)”

40 Minute Bike Erg @70-75%
*Every 5 minutes, get off and complete 2 Turkish Get Ups (each arm) + 100-ft Single Arm Carry (each arm)