Wednesday, April 27, 2022
Video Brief: https://youtu.be/LR57y0xtwmo

“Sonic the Hedgehog”
Aerobic Capacity Conditioning
Time Cap: 40:00 (8:00 Cap per interval)

2 Sets
Each Interval For Time:
50/40 Cal Echo Bike (56/45 Cal C2 Bike)
400m Run

R: 3:00

25 Burpees to Target 6’’
25 Toe to Bar
400m Run

R: 3:00

Run Machine Subs:
400m Run = 30/24 Cal Row/Ski

QuickFit 2022.04.27
AMRAP 16
8 Barbell or Dumbbell Bench Press
12 Wall Balls
16 Plank Knee to Elbow
20 Flutter Kicks

QuickFit 2022.04.27 Part 2
Cool Down
2 Rounds
10 Med Ball Hamstring Curls
1:00 Wall Sit