Tuesday 6.18.2019

“FITNESS” & "PERFORMANCE"

Every 8 minutes, for 32 minutes (4 sets) for times:500 Meter Row15 Burpee Box Jump Overs (24/20″)20/15 Calories of Assault BikeModify the workout appropriately such that you get at least 90 seconds to 2 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 7-minute mark, scale back accordingly.Compare your performance to 12.18.2018

"BURN"

Four sets for max reps/cals:30 seconds of Box Jumps or Step-Ups30 seconds of Ski ErgRest 30 secondsRest 2 minutes, then...Four sets for max reps/cals:30 seconds of Ball Slams30 seconds of Shuttle Runs (30')Rest 30 secondsRest 2 minutes, then...Four sets for max reps/cals:30 seconds of Burpees30 seconds of Bike ErgRest 30 seconds

“ENDURANCE”

30-40 minutes @steady pace:25/20 Calorie Ski100m Farmer's Carry25/20 Calorie Bike Erg100m Front Rack Carry25/20 Calorie Row100m Filly Carry (1 KB in Front Rack, 1 KB in Farmer's Hold; switch at 50m)*Use the same pair of KBs for all 3 carries -- the load should be moderate for you.