Saturday 8.14.21


*Set-up 10-15 medballs and perform an Animal Crawl (Duck Walk, Bear Crawl, Elephant Walk, Crab Walk) moving around the medballs. Once the music stops you will try to sit on a medball. The person that is left without a medball will complete the penalty circuit below to the side until the game is over. After each set remove one medball until you only have two people left and one medball. “

**Penalty Circuit: 10 Air Squats, 5 Alternating Lunges, 3 Burpees


Rowing Drills

-Coach led


For time with a partner:


Wall Balls (20/14)

Calories Rower

120 Meter Crossbody Carry

*Switch sides on the Carry at the halfway point.

– Goal: Sustainable Pace, strategize with your partner to complete intervals that enable you to keep your output consistent.

TIME CAP = 35:00

L2: (14/10)

L1: (10/8) (60-50-40-30-20 Cal Row)



5:00 easy bike