Saturday 6.5.2021

Jun 4

"FITNESS"

In teams of two, complete the following for time:
400 Meter Run (together)
80 Alternating Single-Arm Dumbbell Snatches
400 Meter Run (together)
60 Goblet Squats w/Dumbbell
400 Meter Run (together)
40 Burpee Box Jump-Over or Step-Overs
400 Meter Run (together)
20 Strict Pull-ups
400 Meter Run (together)

“PERFORMANCE”

In teams of two, complete the following for time:
400 Meter Run (together)
80 Ground to Overhead (95/63 lb)
400 Meter Run (together)
60 Overhead Squats (95/63 lb)
400 Meter Run (together)
40 Burpee Box Jump-Overs (24/20")
400 Meter Run (together)
20 Bar Muscle-Ups
400 Meter Run (together)

“BURN”

A. Three sets of:
30 Seconds of Rowing
30 Seconds of Bear Crawl
30 Seconds of Air Squats
Rest 30 seconds

then…

B. Every minute, on the minute, for 15 minutes:
Minute 1 — 3 Dumbbell Plank Rows (each arm) + 6 Dumbbell Front Squats + 9 Dumbbell Push Presses
Minute 2 — 12 Sit-ups + 18-24 Lateral Line Hops

Minute 3 — 30 Second Ski or Row @high effort

then….

C. Three sets of:
30 Second Side Plank Left
30 Second Side Plank Right
30 Second Forward Plank

Rest 30 seconds