Saturday 4.20.2024

“FITNESS” & “PERFORMANCE”

In teams of two, alternating complete rounds, complete six (6) rounds each for time of:
15/12 Calorie Row
12 Dumbbell Push Presses
9 Box Jump-Overs
6 Burpees
30 Meter Sandbag Carry (aka 90-ft)

“BURN”

Against a 90-second running clock:
200 Meter Row or Run
Max Reps of Burpees

Rest 30 seconds, then…

Against a 90-second running clock:
200 Meter Ski
Max Reps of Air Squats

Rest 30 seconds, then...

Against a 90-second running clock:
400 Meter Bike Erg
Max Reps of Push-ups

Rest 30 seconds, then...

Repeat the entire 6-minute piece three more times for a total of FOUR sets of each

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg
30sec at easy pace,
90sec at moderate pace
45sec at easy pace
75sec at fastish pace
60sec at easy pace
60sec at fast pace
75sec at easy pace
45sec at faster pace
90sec at easy pace
30sec sprint

Rest 3 minutes
x 3 sets