Saturday 5.18.2024

“FITNESS” & “PERFORMANCE”

In teams of two, perform the following for time:
800 Meter Run (together)

immediately followed by...

Ten rounds of the following, alternating each movement:
10 Dumbbell Push Presses (50/35 lb)
15 Calorie Row
20 Walking Lunges w/KBs in Farmers Hold (24/16kg)

immediately followed by…

800 Meter Run (together)

(Partner A performs 10 Dumbbell Push Presses; Partner B Rows 15 Calories; Partner A performs 20 Walking Lunges; Partner B performs 10 Dumbbell Push Presses ; etc…)

“BURN”

Minute 0:00 - 6:00:
Complete as many rounds and rep as possible in 6 minutes of:
8 Push-ups
6 Dumbbell Walking Lunges
4 Dumbbell Push Presses

Minute 6:00-12:00:
800 Meter Run

Minute 12:00-18:00:
Complete as many rounds and rep as possible in 6 minutes of:
8 Hollow Rocks
6 Dumbbell Hang Power Cleans
4 Dumbbell Front Squats

Minute 18:00-24:00
800 Meter Run

Minute 24:00-30:00
Complete as many rounds and rep as possible in 6 minutes of:
8 Dumbbell Floor Presses
6 Dumbbell Plank Rows
4 Dumbbell Burpees

“ENDURANCE (AKA SWEAT SESH)”

15 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski

Rest 5 minutes
x 2 sets