Wednesday 8.19.2020

"FITNESS" & "PERFORMANCE"

Against a 3-minute running clock, complete:15 Wall Balls (20/14 lb)300 Meter RowBurpees x Max RepsRest 3 minutes between sets, and complete five sets for max reps of Burpees.  Each rep of your Burpee must finish with FULL EXTENSION at the top.

"HOME WORKOUT"

Against a 3-minute running clock, complete:15 Wall Balls or 25 Air Squats300 Meter Run or RowBurpees x Max RepsRest 3 minutes between sets, and complete five sets for max reps

"AEROBIC DEVELOPMENT"

750m Row @85-90%Rest 3 minutesx 3 sets+500 Meter Row @85-90%Rest 2 minutesx 4-5 sets+250m Row @85-90%Rest 1 minutex 5-7 sets**This workout can also be completed on the Ski Erg or Bike Erg (double the distance if biking).