Tuesday 6.16.2026

“FITNESS” & “PERFORMANCE”

Complete as many rounds and reps as possible in 8 minutes of:
4 Burpees
8 Single Arm Dumbbell Push Presses (4 each arm)
12/10 Calorie Bike Erg

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 8 minutes of:
2-4 Strict Pull-ups
8 Box Jumps or Step Ups
12/10 Calorie Row

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 8 minutes of:
4 Switch Lunges (R+L=1)
80-ft Farmer’s Carry
12/10 Calorie Ski

Finish with:
Passive Hang x 30-40 seconds
Couch Stretch x 40-60 seconds each side
Child's Pose Lat Stretch x 30-40 seconds each side

“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.