Thursday 11.12.2020

"FITNESS" & "PERFORMANCE"

Every 90 seconds, for 30 minutes (5 sets of each):Station 1 – 150-ft Farmer's Carry, Front Rack Carry, or Sandbag Carry (can be done to the 50m mark outside)Station 2 – 60 Second Echo Bike or Bike ErgStation 3 – 30 Second Side Plank Each SideStation 4 – 60 Second Row or SkiFor stations 2 and 4, track your calories achieved each set, with the goal of consistency across all 5 rounds.

"AEROBIC DEVELOPMENT"

Every 7 minutes, for 35 minutes (5 sets):800 Meter Bike Erg400 Meter Row200 Meter SkiThe goal of this workout is to maintain consistent pacing across all five sets. Focus on controlling your breathing throughout, and staying tall on the Bike and Rower.If you are unable to maintain a pace that is lower than 2:05 on the Bike or the Rower, scale the distances back to 700 and 350 Meters, respectively