Saturday 12.17.2022

“FITNESS” & “PERFORMANCE”

In teams of two, complete the following:
100 Box Jumps (or Step-Ups)
400 Meter Farmer’s Carry (heavy, swap weights as often as needed)
100 Wall Balls
400 Meter Farmer’s Carry
100 Burpees
400 Meter Farmer’s Carry

“BURN”

Warmup:
Tabata x 3 rounds (6 minutes total):
Russian Step-Ups (left)
Russian Step-Ups (right)
Bear Crawls
Broad Jumps

then...

8 minutes @ 80-85%:
100m Row
20 Second Plank Hold
30 Double Unders or Singles

Rest 2 minutes, then…

6 minutes @85-90%:
6 Medball Over the Shoulder
12 Air Squats

Rest 2 minutes, then…

4 minutes @max effort:
4/3 Cal Echo Bike or Bike Erg
4 Burpees

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg Intervals

2 minutes @ 75-80% (10 minute pace)
1 minute @ 80-85% (5 minute pace)
30 seconds @ easy
30 seconds @ 90-95% (1 minute pace)
1 minute @ easy
x 6-8 rounds (30-40 minutes)