Jan. 13, 2022

“Breakdance Fighting”

12 rounds, each round for time, of:

6 Burpees Over Rower

15/12 Row Calories

10/8 Ski Erg Calories or 20 Resistance Band Skis (we can set this up)

Go every 2:30.

Today, we are working into a fun little conditioning focused triplet targeting that threshold pace. Our working time for these intervals should be in the range of around 90 secs with 60 secs of rest before hitting the next segment. Burpees over the rower should be speedy, while the row should be steady before finishing with a fast ski erg. **Special challenge today for the brave…add 1 burpee each round**

L2:

12 rounds, each round for time, of:

6 Burpees Over Rower

12/9 Row Calories

8/6 Ski Erg Calories

L1:

12 rounds, each round for time, of:

4 Burpees

12/9 Row Calories

8/6 Ski Erg Calories

Limited Equipment/Bodyweight Variation:

12 rounds, each round for time, of:

8 Burpees

Run, 200 m

20 V-ups

Go every 2:30.