Saturday 10.24.2020

*Online In-House Competition score submissions will be open through Sunday, in case you need more time!  There's still an opportunity to register and submit your scores -- click the link here!

"FITNESS" & "PERFORMANCE"

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:3 Strict Handstand Push-Ups (or L-Seated DB Press)6/4 Strict Pull-Ups9 Toes to Bar (or Hanging Knee Tucks)12 Kettlebell Swings (32/24 kg)15/12 Calorie Row, Ski, or BikePartner A will do 3 Handstand Push-ups, Partner B does 6 Pull-ups, Partner A does 9 Toes to Bar, and so on, for 24 minutes*Thanks to Invictus for the inspiration on this workout!

"AEROBIC DEVELOPMENT"

Five sets on the Concept 2 Bike Erg or Assault/Echo Bike:3 minutes @ moderate paceRest 1 minute4x(45 seconds @fast pace; 30 sec rest)Rest 1 minute**moderate pace is something you can hold for 15-20 minutes