September 19, 2019 – Strength and Conditioning

A. For Time: Rowing, Dumbbell Snatches, Bikes, and more

In teams of 2:

For Time:
Row 600 meters
100 Dumbbell Snatches
Bike 2 km
40 Devil's Presses
Ski Erg 450 meters
60 Burpee Slam Balls @ 14/9 kg
Farmers Walk 400 meters

*Row > Partner holds Plank
*Bike > Partner stands on pegs working the arms.
*Farmers Carry > Both carry/ Walk together
*If time remaining – synchro Burpees
Score = Burpees
Each Partner

B. Assault Bike 3 x 30 meter intervals

Interval Training
Assault Bike 3 x 30 metersStart an interval every 2 minutes

*Meters > Calories

C.

Interval Training
Assault Bike 3 x 30 secondsStart an interval every 2 minutes

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