Saturday 6.21.2025

“FITNESS” & “PERFORMANCE”

In teams of two, alternate tasks to complete as many rounds and reps as possible in 15 minutes of:
150 Meter Row or Ski
12 Wall Balls
6 Strict Pull-ups (or Ring Rows)

Rest 3 minutes, then...

In teams of two, alternate tasks to complete as many rounds and reps as possible in 15 minutes of:
150 Meter Run or 300 Meter Bike
12 Russian Kettlebell Swings
6 Strict Handstand Push-ups (or Dumbbell Push Presses)

“BURN”

Every 6 minutes, for 30 minutes (5 sets), for times:
100 Meter Run
200 Meter Ski
300 Meter Row
400 Meter Bike Erg

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 16 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 16 rounds

*Use similar paces to two weeks ago, for an increased number of total sets.