10 Almeida St
East Providence, RI 02914
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3.23.17 “FIT FIRE”

March 22, 2017

FITNESS & LIFESTYLE

Warm up:
Teams of 2
One rows while the other performs Max Situps each round. Your score is total situps accumulated between both partners.
Row 100
Partner does max situps
Switch and partner 2 rows 100m
Row 200
Partner does max situps
Switch – same as above
Row 300
Max situps – same as above
Row 400
Max Situps – same as above
Row 500
Max Situps – same as above

2 Minute FIT Test:
Max double unders or single unders

“FIT FIRE”
4 rounds
:45seconds works
:15 seconds rest

Slam ball or Plate GTO
Ring Rows
KB Russian Swings
Hanging Knee Raise or T2B

 

SPORT & PERFORMANCE

WARM UP:
AMRAP 12
Personal Goat WOD

BURNER 3:
21-15-9
400m Run
KB Swings (53,35)
Box Jumps (24,20)

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