Saturday 1.28.2023

“FITNESS” & “PERFORMANCE”

In teams of two, with one partner working at a time, complete as many rounds and reps as possible in 30 minutes of:
50 Wall Balls
40 Calorie Row, Ski, or Bike
30 Kettlebell Swings
20 Burpees
10 Strict Pull-ups (Advanced: 5 Rope Climbs)

Divide the reps between partners however you see fit.

“BURN”

Complete as many rounds and reps as possible in 3 minutes of:
9 Ball Slams
6/4 Cal Row

Rest 1 minute, then…

Complete as many rounds and reps as possible in 3 minutes of:
12 Jumping Lunges
6/4 Calorie Ski

Rest 1 minute, then….

Complete as many rounds and reps as possible in 3 minutes of:
6 Burpees
6/4 Calorie Bike Erg

Rest 1 minute, then…

Repeat for a second round through of each section

“ENDURANCE (AKA SWEAT SESH)”

Complete as many rounds and reps as possible in 40 minutes, with a focus on sustainable pacing, of:
500 Meter Row
400 Meter Ski
30/20 Calories of Echo Bike
20 Push-ups
10 Strict Pull-Ups