Thursday 12.4.2025

“FITNESS” & “PERFORMANCE”

A. Three sets, not for time of:
4-6/side Pistols or Pistol Progressions
20-40 foot Handstand Walk or 20-40 Second Wall Facing Handstand Hold
8-10/side Weighted Deadbugs

B. Complete as many rounds and reps as possible in 6 minutes of:
9/7 Calorie Ski
90-ft Sandbag or Dual Kettlebell Front Rack Carry

Rest 2 minutes, then…

Complete as many rounds and reps as possible in 6 minutes of:
9/7 Calorie Row
6 Single Arm Dumbbell Hang Clean & Jerks (3 each arm)

Rest 2 minutes, then…

Complete as many rounds and reps as possible in 6 minutes of:
9/7 Calorie Bike Erg
3 Burpee Pull-ups

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 30 minutes (6 sets):
500-600 Meter Bike Erg
250-300 Meter Run or Row
150-200 Meter Ski

*Adjust distances to ensure that you get at least 60 seconds of rest between sets.