SPEEDS GOIN' UP, ON a TUESDAY

Dynamic Track Warm up
Running Mechanics combined with crab walk, leopard crawl, bear walks, duck walks, pig squats - any and all animal walks accepted
10mins

FIREDRILL PREP
Arms only Ski | Ski
Arms only Row | Row
Skateboarder L | Skateboarder R
15s on : 8s Transition
You Go, I Go Format 2X on each machine before partners swap
Clock set for 6 rounds of H1 :15 , H2 :05
7mins

CONDITIONING BENCHMARKING
MAX WATT ROW/SKI | MAX SPEED CURVE in a 15s cap
15s WORK : 20s REST
Clock set for : 6 rounds of H1 : 15s, H2 : 20
15s WORK : 55s of REST per machine
6mins

CHALLENGE ACCEPTED

Parters set up stations & share equipment, stagger starting positions

Box Overs 5 - 10 - 15 - 20 (total)
High Knees 60 - 60 - 60 - 60 (total) (knees touch band at hip height)
Slam Ball 5 - 10 - 15 - 20
Hurdle Burpees 5 - 10 - 15 - 20 (total)

Round 1 : 5 reps
Round 2 : 10 reps
Round 3 : 15 reps
Round 4 : 20 reps

example round for P1 : 5 box overs, 60 high knees, 5 slam balls, 5 hurdle burpees

• 1 round counts as returning to your beginning exercise* After each round complete 0.03 skateboarder per side OR 100m Ski OR 100m Row

27mins