ENDURANCE 15/01/2020

0. Warmup
max 5 min

A. Conditioning (intensity scale 6 from 10)

A. 25 minutes of constant grinding (equipment 4 Echobikes)
in teams of 2 complete AMRAP calories on an Echo Bike

50 cal hands & feet / plank variation
50 cal hands only / plank variation
50 cal feet only / plank variation
50 cal hands & feet / plank variation

B. 25min on rowers of constant grinding (equipment 4 rowers + 4 boxes)

A: 1000 meter rowing
B: 40 meter bear crawl to 5 Burpee step over to 1 staircase run + rest until A is finished

C. 25 min of constant grinding
TEAM A:
10 cal ski + 10 BPs over DB
20 cals ski + 20 Bps
30 cal ski + 30 Bps
40 cal Ski + 40 Bps
50 cal Ski +50 Bps
40 cal Row + 40 Bps
30 cal Row + 30 Bps
20 cal Row +20 Bps
10 cal Row +10 Bps

TEAM B:
10 cal Row +10 Bps
20 cal Row +20 Bps
…..
50 cal Row +50 Bps

10 cal Ski +10 Bps over DB
the aim is to beat other team to have a rest between change of ergos

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