active schools falkirk fitness winter se

2km Row (Male/Female Distance) Must be split into 250m sets Every 500m: Males complete 20 Cals on Echo Bike (10 Cals each) Timecap – 15 Mins

Pairs have 8 minutes to complete as many reps as possible of Ground to Overhead.  Athletes are allowed to choose their loading from 3 preselected weights. Rep schemes will be based on this and at the athletes discretion. You Go I Go format throughout. (weight range moderate to heavy max 25kg)

AMRAP 12 100 Wall Balls (6kg) 80 K/B Swings (16kg) 60 Press Ups 40 Box jumps (24") 20 Burpees Timecap - 12 Minutes