Wednesday 2.10.2021

"FITNESS" & "PERFORMANCE"

In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:15/12 Calorie Echo Bike or 20/15 Calorie Concept 2 Bike Erg15 Wall Balls (20/14 lb)120-ft Sandbag Carry (150/100 lb)200 Meter Run, Row, or Ski15 Wall Balls (20/14 lb)120-ft Sandbag Carry (150/100 lb)15/12 Calorie Echo Bike or 20/15 Calorie Concept 2 Bike Erg***If you do not have a partner, or would prefer to work out alone, here is an alternate version:Every 90 seconds, for 30 minutes (5 rounds) of:Station 1 – 15/12 Calorie Echo Bike (60 second cap)Station 2 – 120-ft Sandbag or Front-Loaded CarryStation 3 – 200 Meter Run, Row, or SkiStation 4 – 15 Wall Balls (18 if you're game for it)

"RUN, ROW, OR BIKE"

5 minutes @ easy+5 Rounds of:2 minutes @ 75-80%1 minute @ 80-85%30 seconds @ 90-95%2:30 @ 50%+5 minutes @ easy cooldown