Tuesday 8.13.2019

“FITNESS” & "PERFORMANCE"

Every 90 seconds, for 30 minutes (5 sets) of:Station 1 – 15/12 Calorie Assault Bike (or 20/15 Calorie Concept 2 Bike Erg)Station 2 – 5 Burpee Box Jump-Overs + 5-8 Strict Pull-UpsStation 3 – 60 Double-Unders or 200 Meter RunStation 4 – 5 Burpee Box Jump-Overs + 10 Walking Lunges with KB Farmer’s Carry*For each station, the goal is to work hard for 45-60 seconds, then rest and recover enough to complete the next interval.

"BURN"

30 Seconds of DB Lateral Box Step-Overs30 Seconds of DB Hammer Curls30 Seconds of DB Lateral RaisesRest 30 secondsx4 rounds+Rest 2 minutes+In teams of two, complete as many calories as possible in 10 minutes of:P1: Run 200mP2: Ski Cals*Switch every time the running partner returns+Rest 2 minutes+In teams of two, complete as many calories as possible in 5 minutes of:P1: 15 Wall BallsP2: Assault Bike Calories

“ENDURANCE”

Run 800 Meters @slightly slower than 1-mile PR paceRest 4 minutesx 2Run 400 Meters @1-mile PR paceRest 2 minutesx 4Run 200 Meters @slightly faster than 1-mile PR paceRest 1 minutex 6