Saturday 10.3.2020

"FITNESS" & "PERFORMANCE"

In teams of two, with one partner working at a time, complete as many rounds and reps as possible in 24 minutes of:18 Box Jumps (24/20”) or Air Squats12 Burpees6 Dumbbell Box Walk-Overs (50/35 lb each hand)*Every 3 rounds, both partners will complete a 300 Meter RunPartners can divide the work however they want (ie. 9/9, 6/6, 3/3). Once three rounds are completed, both teammates will run 300 Meters. Upon returning, they will continue working through the AMRAP.

"AEROBIC DEVELOPMENT"

Row 200 Meters @2k PR Pace (or moderately fast)Row 400 Meters easyRow 150 Meters @2k PR PaceRow 300 Meters easyRow 100 Meters @2k PR PaceRow 200 Meters easyRow 50 Meters @2k PR PaceRow 100 Meters easyRest 3 minutesx 3 sets*If performing this on the Bike Erg, double the distances