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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James
James
February 27, 2023 6:36 am

20:42 – no partner

Charmaine Lightfoot
Charmaine Lightfoot
February 25, 2023 6:38 pm

11/30 cal row as p1 35lbs dbs

Last edited 1 year ago by Charmaine Lightfoot
Mugu
Mugu
February 25, 2023 2:57 pm

Finished the whole set

1 calorie bike second set haha

Mugu
Mugu
February 25, 2023 3:09 pm
Reply to  Mugu

With all due respect. F Saturday Invictus workouts. Wtf man

Last edited 1 year ago by Mugu
Mike Slagle
Mike Slagle
February 25, 2023 5:06 pm
Reply to  Mugu

I’m incredibly impressed you made it last round 1. That’s a ton of work with all those cals esp early on.

Mugu
Mugu
February 25, 2023 5:25 pm
Reply to  Mike Slagle

It was not a fun time

Mike Slagle
Mike Slagle
February 25, 2023 8:40 am

23.2
5 full rounds on the dot. I finished my last shuttle run just before the buzzer.

Thruster max
175 failed at 185

Cool down row
4K
18:56
225 cals

Mugu
Mugu
February 25, 2023 2:25 pm
Reply to  Mike Slagle

Great job, is that finished the 25 burpees and shuttle?

Mike Slagle
Mike Slagle
February 25, 2023 5:04 pm
Reply to  Mugu

Thanks. Yeah I pushed hard that entire round to finish.

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