Thursday 11.14.2019

*Reminder: No BURN Class today!

"FITNESS" & "PERFORMANCE"

Every 3 minutes, for 36 minutes (3 rounds of each), for times:Station 1 – Bike Erg 1000 MetersStation 2 – 20 Wall Balls + 20/15 Ring or Stationary DipsStation 3 – Row 500 MetersStation 4 – 30 Second Plank from Elbows + 30 Second Side Plank Left Side + 30 Second Plank from Elbows + 30 Second Side Plank Right Side

“ENDURANCE”

(Courtesy @aerobiccapacity)Row Workout3x (400m at moderate pace, 200m at easy pace)Rest 2min3x (300m at fast pace, 200m at easy pace)Rest: 2min3x (200m at faster pace, 200m at easy pace)Rest 2min3x (100m at fastest pace, 200m at easy pace)Total: 5400m