Saturday 6.15.2024

“FITNESS” & “PERFORMANCE”

Complete as many rounds and reps as possible in 35 minutes of:
400 Meter Run
40/30 Calories of Rowing or Ski Erg
30 Shoulder to Overhead (95/63 lb) or Dumbbell Push Presses
20 Alternating Front-Racked Reverse Lunges (95/63 lb) or Goblet Reverse Lunges

“BURN”

Complete as many rounds and reps as possible in 12 minutes of:
3.6.9.12.15...
Goblet Squat
Pike or Lying Leg Lift-Overs (R + L = 1)
Calorie Row, Ski, or Bike

Rest 3 minutes, then…

Complete as many rounds and reps as possible in 12 minutes of:
3.6.9.12.15...
Russian Kettlebell Swings
Plank Kettlebell Drag Throughs (R+L =1)
Calorie Row, Ski, or Bike

“ENDURANCE (AKA SWEAT SESH)”

Against a 30-minute clock:
Bike Erg for as many Meters as possible

*Every 3 minutes, complete:
Odd Intervals: 10 Burpees
Even Intervals: 15/12 Calorie Row