Wednesday 3.20.2019

"FITNESS" & "PERFORMANCE"

Every 90 seconds, for 30 minutes (5 sets of each):Station 1 – 150-ft Sandbag Carry or Dual Kettlebell Front Rack WalkStation 2 – 200 Meter Run or 250/200 Meter RowStation 3 – 15 BurpeesStation 4 – 15/10 Calories of Assault BikeFor each station, pick a distance or scaling option that will force you to work hard for 45-60 seconds.+5-10 Minutes of Mobility/Cooldown work

"COMPETITION"

Same as "Performance"

"ENDURANCE"

15/12 Calorie Ski15/12 Calorie Row15/12 Calorie Bike ErgRest 1:1x 8 sets