Saturday 9.12.2020

"FITNESS"

Every 8 minutes, for 32 minutes (4 sets) for times of:400 Meter Row, Ski, or 800 Meter Bike Erg16 Kettlebell Swings8 Burpees400 Meter RunIf your first or second set takes more than 6 minutes, scale back the distances and/or reps so that you have at least 2 minutes of rest between intervals.

"PERFORMANCE"

Every 8 minutes, for 32 minutes (4 sets) for times of:400 Meter Row, Ski, or 800 Meter Bike Erg16 Burpees8 Power Cleans (135/93 lb)400 Meter RunIf your first or second set takes more than 6 minutes, scale back the distances and/or reps so that you have at least 2 minutes of rest between intervals.

"AEROBIC DEVELOPMENT"

Ten rounds for time of:400m Bike Erg200m Ski*Track your time for each round, with the goal of staying consistent OR going slightly faster each round.