Saturday 4.13.2024

“FITNESS” & “PERFORMANCE”

In teams of two, with one partner working at a time, complete as many rounds and reps as possible in 30 minutes of:
500 Meter Row or 1000 Meter Bike Erg
40 Dumbbell Thrusters
30 Push-ups
20 Toes to Bar
10 Burpee Box Jump-Overs

Partners can split the reps/meters however they like, but must complete all of the prescribed reps at one movement before moving on to the next.

“BURN”

In teams of two, switching every 30 seconds, complete SIX sets for max reps/calories of:
60 Seconds of Burpees
60 Seconds of V-Ups
60 Seconds of Box Jumps (or Step-Ups)
60 Seconds of Bike Erg, Ski Erg, or Echo Bike
Rest 60 seconds

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 36-45 minutes (4-5 sets of each):
Station 1 — 400 Meter Run
Station 2 — 500/400 Meter Row
Station 3 — 1000/800 Meter Bike Erg