Friday 11.7.2025

“FITNESS” & “PERFORMANCE”

Against an 8-minute clock, complete:
2.4.6.8.10.12...
Dumbbell or Kettlebell Bench Press
*6/5 Calorie Row after each set
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Rest 2 minutes, then...
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Against an 8-minute clock, complete:
2.4.6.8.10.12...
Dumbbell or Kettlebell Front Squat
*6/5 Calorie Ski after each set
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Rest 2 minutes, then...
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Against an 8-minute clock, complete:
2.4.6.8.10.12...
Dumbbell or Kettlebell Plank Row (R+L=1)
*6/5 Calorie Bike Erg after each set

Choose a pair of Dumbbells or Kettlebells that would be challenging for a set of 10 on each movement.

“ENDURANCE (AKA SWEAT SESH)”

1200 Meter Bike @80%
Rest walk 45-60 seconds
600 Meter Run or Row @85%
Rest walk 45-60 seconds
400 Meter Bike @90%
Rest 2 minutes
x 4 rounds