Saturday 9.6.2025

“FITNESS” & “PERFORMANCE”

In teams of three, complete five rounds each for time of:
400 Meter Run (or 500/400m Ski, or 1000/800 Meter Bike)
20 Single Arm Dumbbell Hang Clean & Jerks
10 Burpee Box Jump-Overs

Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.

“BURN”

Every 3 minutes, for 24 minutes (8 sets):
100 Meter Ski
200 Meter Row
300 Meter Bike Erg
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Adjust the distances so that you are getting close to 60 seconds of rest each set (100m Ski, 150m Row, 200m Bike, for example)

“ENDURANCE (AKA SWEAT SESH)”

6 Minutes @85-90% effort:
8/6 Calorie Ski
8/6 Calorie Row
8/6 Calorie Bike
Rest walk 2 minutes
x 3-5 sets