1 January

Training Session (Noon)

"NEW YEAR - SAME PAIN" WIITH A PARTNER: EVERY 2:00 FOR 40:00 0:00 - 2:00 PLATE PUSH SHUTTLE 2 TRIPS 10 YARD PUSH - 10 YARD PULL = 2 TRIPS 2 SYNCHRO PLATE FACING BURPEES EVERY TRIP 2:00 - 4:00 30/20 CAL SKI 4:00 - 6:00 30 T2B 6:00 - 8:00 30/20 CAL BIKE 8:00 - 10:00 500M/400M ROW

*20+51 Extra Bike Cals (With Besser) 1. ADD 2 TRIPS/2 CALS/2 T2B EVERY SUCCESSFUL ROUND. 2. ROW STAYS THE SAME FOR DURATION OF EMOM. 3. IF YOU MISS A ROUND, ROTATE WITH THE GROUP, BUT TAKE THE NEXT 2M OFF AND THEN JUMP BACK IN AT INITIAL NUMBERS FOR REMAINDER. 4. 1ST SCALE SHOULD BE A TEAM OF 3 INSTEAD OF 2. 5. STAGGER START AT DIFFERENT STATIONS. 6. SCORE IS ROUNDS COMPLETED. PERFECT SCORE IS 20 ROUNDS. IF MISSED A ROUND, SCORE IS NUMBER OF ROUNDS UNTIL YOU MISSED.