A. Squat EMOM
Even: 3 Front Squats
Odd: 6 Back Squats
*245# (Tough)
B. "TERRIBLE TWO'S"
EMOM FOR 15M MIN 1: 15/11 CAL ROW MIN 2: 8/8 KB SA PUSH PRESS (1.5/1) MIN 3: MAX CALS SKI *SKI STARTS WITH 2 AND ENDS WITH 2 BURPEES.
*98 Cals
1. BEFORE STARTING THE SKI, NOT BEFORE THE MINUTE BEGINS, ATHLETE MUST COMPLETE 2 BURPEES. WHEN FINISHED WITH THE SKI, ATHLETE MUST COMPLETE 2 BURPEES BEFORE STARTING THE ROW. THE BURPEES CAN OVERLAP INTO THE ROW MINUTE BUT THEY MUST BE OFF THE ROWER BY 50 SECONDS OR THEY MISS THAT ROUND.
2. FOR ANY MISSED ROUNDS, SUBTRACT 6 CALS ON THE SKI.
3. SCORE IS TOTAL CALORIES ON THE SKI
C. Tested ēvoFIT
7M STATIONS:
STATION 1:
100M ROW
10 OHD LATERAL STEPOVERS
10 SECOND BICEP HOLD
200M ROW
20 OHD LATERAL STEPOVERS
20 SECOND BICEP HOLD
300M ROW
30 OHD LATERAL STEPOVERS
30 SECOND BICEP HOLD
400 - 40/40
500 - 50/50
STATION 2:
10 TORPEDO JUMPING JACKS
10 PLANK JACKS
10 TORPEDO RUSSIAN TWISTS
10 SECOND HOLLOW
20-20-20-20
30-30-30-30
40-40-40-40
STATION 3:
5-10-15-20-25-30
BIKE CALS
WALLBALLS
BANDED TRICEP PRESSDOWNS
*Completed
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