WEDNESDAY Dec 6 Written By David Koni PERFORMANCE and FITNESS AEROBIC CONDITIONING (Teams of 3)Each Team Gets a Rower, Airbike and Run Station. FOR TIME 3 ROUNDS EACH (30 min Cap) FITNESS Station 1. 15/12 Cal Airbike Station 2. 400/300m RowStation 3. Run 400m PERFORMANCEStation 1. 20/15 Cal Airbike Station 2. 500/400m RowStation 3. Run 400mTeam members cycle through stations, You cannot start next station until all 3 team members have completed their current station. This is the only time you will rest when waiting for the slowest station, Choose your team wisely. Move Rowers and Airbike onto Rubber and place next to each otherFBB FINISHER 10 Kneeling DB Curl and Press :30 sec Side Plank (L) :30 sec Side Plank (R) David Koni
WEDNESDAY Dec 6 Written By David Koni PERFORMANCE and FITNESS AEROBIC CONDITIONING (Teams of 3)Each Team Gets a Rower, Airbike and Run Station. FOR TIME 3 ROUNDS EACH (30 min Cap) FITNESS Station 1. 15/12 Cal Airbike Station 2. 400/300m RowStation 3. Run 400m PERFORMANCEStation 1. 20/15 Cal Airbike Station 2. 500/400m RowStation 3. Run 400mTeam members cycle through stations, You cannot start next station until all 3 team members have completed their current station. This is the only time you will rest when waiting for the slowest station, Choose your team wisely. Move Rowers and Airbike onto Rubber and place next to each otherFBB FINISHER 10 Kneeling DB Curl and Press :30 sec Side Plank (L) :30 sec Side Plank (R) David Koni
