Tuesday 5.20.2025

“FITNESS” & “PERFORMANCE”

A. Every minute, on the minute, for 25 minutes (5 sets of each):
Minute 1 — 4-8 Single Arm Dumbbell Hang Clean & Jerks each arm*
Minute 2 — 30-50 Double-Unders or 100-150 Meter Run
Minute 3 — 10-15 Toes to Bar or Hanging Knee Tucks
Minute 4 — 60 second Bike, Ski, or Row for Max Calories
Minute 5 — Rest

*Try to challenge yourself with the Dumbbell weight today, working within the prescribed rep range. You may choose to keep the reps lower, and try to push the loading, or go for more reps at a lighter to moderate weight.
*You should be able to complete each station without running over on any minute, and keep your Calories on the cyclical work relatively consistent (track calories achieved each round).

B. Three sets of:
Tall Kneeling Arnold Press x 8-10 reps @ 3010
Rest as needed
Kettlebell Horn Curls x 10-12 reps @ 2010
Rest as needed
Band Pull Aparts x 15-20 reps @ 2010
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 36-45 minutes (4-5 sets of each):
Station 1 — 400/360 Meter Ski or Run
Station 2 — 400/360 Meter Row
Station 3 — 800/720 Meter Bike Erg