Saturday 8.17.2024

“FITNESS” & “PERFORMANCE”

In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:
20/15 Calorie Bike Erg
15 Wall Balls (20/14 lb)
120-ft Sandbag Carry (150/100 lb)
200 Meter Run or Row
15 Wall Balls (20/14 lb)
120-ft Sandbag Carry (150/100 lb)
20/15 Calorie Bike Erg

“BURN”

Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 — 200 Meter Row
Station 2 — 10 Push-ups + 15 Air Squats + 30 Second Hollow Hold
Station 3 — 200 Meter Ski
Station 4 — 5 Burpees + 10 Jumping Lunges + 20 Second Side Plank each side

“ENDURANCE (AKA SWEAT SESH)”

Eight sets of:
Run/Row/Bike 1 minute @ 85% aerobic effort
Rest walk 1 minute

Rest 2-3 minutes, then...

Eight sets of:
Run/Row/Bike 1 minute @ 85% aerobic effort
Rest walk 1 minute