Thursday 3.31.2022

“FITNESS” & “PERFORMANCE”

A. Interval Lifting Part 1
Every 2 minutes, for 8 minutes (4 sets):
45 Second Bike, Row, or Ski
16-20 Gorilla Rows (as heavy as possible here)

Rest until the 10:00, then...

B. Interval Lifting Part 2
Every 2 minutes, for 8 minutes (4 sets):
45 Second Bike, Row, or Ski
10-12 Dips (Bench, Bar, or Ring)

Rest until the 20:00, then...

C. Push/Pull sets
Against a 90-second running clock, complete:
12 Dumbbell Floor Press (tough but unbroken)
Max reps of Strict Pull-ups in Remaining time

Rest 30 seconds between sets, and complete four sets (8 minutes).

Rest until the 30:00, then....

D. Ski Relay
In teams of two, switching whenever you'd like, complete a 2,000 Meter Ski for time (larger classes can use Rowers as well)

E. (If there's time) Two or three sets of:
8-10 Reverse Snow Angels @ 2020
10-12 Side Plank Rotations each side

“ENDURANCE (AKA SWEAT SESH)”

Every minute, on the minute, for 4 minutes for max calories:
Station 1 – 30 seconds of Rowing
Station 2 – 30 seconds of Echo Bike or Bike Erg
Station 3 – 30 seconds of Ski Erg
Station 4 – Rest

When the running clock reaches 5:00, perform the following…

Every 3 minutes, for 24 minutes (8 sets) for times of:
-Number of Row calories completed during 30 second max effort
-Number of Bike calories completed during 30 second max effort
-Number of Ski calories completed during 30 second max effort