29 February

Training Session (7a)

IN TEAMS OF 3 1M MAX CALS ON BIKE MEN >=25 = 5 TnG PC (115) 18-24 = 5 TnG PC + 5 HEAVY KBS <18 = 5 TnG PC + 5 HEAVY KBS + 5 BURPEES TO TARGET WOMEN >14 = 5 TnG PC (75) 10-13 = 5 TnG PC + 5 HEAVY KBS <10 = 5 TnG PC + 5 HEAVY KBS + 5 BURPEES TO TARGET X7 ROUNDS TOTAL (AS A TEAM) 1M MAX CALS ON ROWER MEN >=25 = 5 TnG PC (115) 18-24 = 5 TnG PC + 5 HEAVY KBS <18 = 5 TnG PC + 5 HEAVY KBS + 5 BURPEES TO TARGET WOMEN >14 = 5 TnG PC (75) 10-13 = 5 TnG PC + 5 HEAVY KBS <10 = 5 TnG PC + 5 HEAVY KBS + 5 BURPEES TO TARGET X7 ROUNDS TOTAL (AS A TEAM) REST 2M CASH-OUT TEAM 100 YARD LUNGE. *SINGLE FILE. MUST BE IN PERFECT SYNCHRO *EVERY BREAK, LAST PERSON IN LINE IS THE STARTING POINT.

*With James and Jeff (28:41) 1. P1 DOES MAX CALS IN 1M ON BIKE. WHEN FINISHED IN THE MINUTE, AT THAT POINT, GETS OFF AND COMPLETES WHATEVER WORK REQUIRED BY THE NUMBER OF CALS COMPLETED. 2. EACH TEAM HAS TO COMPLETE 7 SPRINTS FOR EACH BIKE THEN ROW. 3. NO REST ONCE BIKE WORK IS COMPLETED, GOES RIGHT TO THE ROW. 4. IF ATHLETE GETS TARGET CALS BEFORE A MINUTE, STILL HAVE TO WAIT UNTIL THE MINUTE IS UP BEFORE GETTING OFF.