Thursday 9.9.2021

“FITNESS” & “PERFORMANCE”

A. Complete as many rounds and reps as possible in 6 minutes of:
6 Alternating Dumbbell Snatches
12/9 Calorie Bike Erg

Rest 3 minutes, then...

B. Complete as many rounds and reps as possible in 6 minutes of:
9 Box Jumps (step down)
12/9 Calorie Ski

Rest 3 minutes, then...

C. Complete as many rounds and reps as possible in 6 minutes of:
12 Wall Balls
12/9 Calorie Row

Rest 3 minutes, then...

D. Complete as many rounds and reps as possible in 6 minutes of:
15 Abmat Sit-Ups
100 Meter Run (or Indoor 30-ft Shuttle Runs x 8 lengths)

“ENDURANCE (AKA SWEAT SESH)”

1200 Meter Bike @80%
Walk 100 Meters
600 Meter Run @85%
Walk 100 Meters
400 Meter Bike @90%
Rest 2 minutes
x 4 rounds