Saturday 1.18.2025

“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 Air Squats
40 Calorie Row, Ski, or Bike
30 Sit-Ups
20 Burpees
10 Strict Pull-ups (Advanced: 4-6 Rope Climbs)

Divide the reps between partners however you see fit.

“BURN”

Every minute, on the minute, for 30 minutes (5 sets of each):
Station 1 – 12-16 Dual Dumbbell Walking Lunges
Station 2 – 40 Second Row
Station 3 – 4-6 Devil's Presses
Station 4 – 40 Second Ski Erg
Station 5 – 15-20 Abmat Sit-Ups
Station 6 – 40 Second Bike

*Choose a lighter pair or DBs for today's workout, that will allow you to complete your sets unbroken (for the most part). This should feel comfortable for the first set, and get tougher as you progress.

“ENDURANCE (AKA SWEAT SESH)”

15-20 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski

Rest 5 minutes
x 2 sets