Saturday 2.15.2020

"FITNESS" & "PERFORMANCE"

A. In teams of three, with one partner working at a time, Row for as many Calories as possible in 9 minutes. Partners will switch every 12/9 Calories, and immediately complete 6 Burpees upon completing their Calories.Rest 3 minutes, then...B. In teams of three, with one partner working at a time, Ski for as many Calories as possible in 9 minutes. Partners will switch every 12/9 Calories, and immediately complete 12 Jumping Lunges upon completing their Calories.Rest 3 minutes, then...C. In teams of three, with one partner working at a time, Bike Erg for as many Calories as possible in 9 minutes. Partners will switch every 12/9 Calories, and immediately complete a 30-second Plank Hold upon completing their Calories.

"BURN"

Complete as many rounds and reps as possible in 3 minutes of:10 Single Arm Dumbbell Hang Clean & Jerks (5 each arm)5 Calorie Echo BikeRest 1 minute, then…Complete as many rounds and reps as possible in 3 minutes of:100ft Sandbag Carry5 BurpeesRest 1 minute, then….Complete as many rounds and reps as possible in 3 minutes of:5 Calorie Ski5 Calorie Bike ErgRest 1 minute, then…Repeat for a second round through of each section

"AEROBIC CAPACITY"

30 Second Bike, Ski, or Row @80-90%Rest 30 secondsx 30 minutes**take an additional 3-4 minutes of rest every 8-10 rounds**your goal is to go the exact same distance on every work interval; these are not "sprints!"