February 25, 2023 – Performance and Fitness

PERFORMANCE & FITNESS

Warm-Up.

Run 800m at conversational pace, then

Followed by…

Two sets of:
Wall Ball Kang Squat x 10 reps
Dive-Bomber Push-up x 10 reps
Scapular Pull-up x 10 reps

Then…

A.

Complete as many rounds and reps as possible in 30 minutes of:
In teams of two, complete the following for time:
P1 – 50 Calories of Assault Bike
P2 – 50 Calories of Rowing
P1 – 50 Calories of Rowing
P2 – 50 Calories of Assault Bike
P1 & P2 – 40 Synchronized Dumbbell Thrusters (35/25 lbs)
P1 – 40 Calories of Assault Bike
P2 – 40 Calories of Rowing
P1 – 40 Calories of Rowing
P2 – 40 Calories of Assault Bike
P1 & P2 – 30 Synchronized Dumbbell Thrusters (35/25 lbs)
P1 – 30 Calories of Assault Bike
P2 – 30 Calories of Rowing
P1 – 30 Calories of Rowing
P2 – 30 Calories of Assault Bike
P1 & P2 – 20 Synchronized Dumbbell Thrusters (35/25 lbs)
P1 – 20 Calories of Assault Bike
P2 – 20 Calories of Rowing
P1 – 20 Calories of Rowing
P2 – 20 Calories of Assault Bike
P1 & P2 – 10 Synchronized Dumbbell Thrusters (35/25 lbs)
P1 – 10 Calories of Assault Bike
P2 – 10 Calories of Rowing
P1 – 10 Calories of Rowing
P2 – 10 Calories of Assault Bike

Pairs get one Concept 2 Rower, one Assault Bike and two sets of dumbbells.

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