Saturday 8.11.2023

“FITNESS” & “PERFORMANCE”

In teams of three, complete five rounds each for time of:
400 Meter Run (or 500/400m Ski, or 1000/800 Meter Bike)
30 Push Presses (75/53 lb)
10 Burpee Pull-ups

Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.

“BURN”

Every 5 minutes, for 30 minutes (6 sets):
200 Meter Row or Ski
50 Double Unders or Singles
200 Meter Run or 400m Bike Erg
10 Burpees

Try to go a little faster each set!

“ENDURANCE (AKA SWEAT SESH)”

Two sets of:
Row 500 Meters @ 85-90%
Run 500 Meters @ easy pace
Row 400 Meters @ 85-90%
Run 400 Meters @easy pace
Row 300 Meters @ 85-90%
Run 300 Meters @easy pace
Row 200 Meters @ 85-90%
Run 200 Meters @easy pace
Row 100 Meters @ 90-95%
Run 100 Meters @easy pace
Rest walk 5 minute between sets