Saturday 2.5.2022

“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
40 Calorie Row, Ski, or Bike
30 Kettlebell Swings
20 Burpees
10 Strict Pull-ups (Advanced option: 5 Rope Climbs)

Divide the reps between partners however you see fit.

“BURN”

Against a 3-minute clock, complete:
20/15 Calorie Row
15 Abmat Sit-ups
10 Box Jumps or Step-Ups
Max reps of Burpees in time remaining

Rest 60 seconds, and complete 3 sets for max reps.

then...

Complete as many rounds and reps as possible in 9 minutes of:
30 Double-Unders or 45 Jump Rope Singles
15 Goblet Squats
10 Ring Rows

“ENDURANCE (AKA SWEAT SESH)”

Complete as many rounds and reps as possible in 40 minutes, with a focus on sustainable pacing, of:
500 Meter Row
400 Meter Ski
30/20 Calories of Echo Bike
20 Push-ups
10 Strict Pull-Ups