Saturday 7.25.2026

“FITNESS” & “PERFORMANCE”

In teams of two, complete the following:
100/80 Calorie Row
400 Meter Farmer’s Carry (go heavy — swap weights as often as needed)
80 Wall Balls
400 Meter Farmer’s Carry
80 Burpees
400 Meter Farmer’s Carry
100/80 Calorie Echo Bike

“BURN”

Against a 3-minute clock, complete:
500/400 Meter Ski (or 400m Run)
Max Jumping Lunges or Walking Lunges in time remaining
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Rest 1 minute, then...
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Against a 3-minute clock, complete:
500/400 Meter Row
Max Ball Slams in time remaining
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Rest 1 minute, then...
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Against a 3-minute clock, complete:
1000/800 Meter Bike Erg
Max Burpees in time remaining
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Rest 1 minute, then...
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Repeat for a second time through
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Finish with….
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Three sets of:
20 Second Side Plank Left
20 Second Forward Plank
20 Second Side Plank Right
20 Second Forward Plank
Rest 40 seconds

“ENDURANCE (AKA SWEAT SESH)”

Eight sets of:
Run/Row/Bike 1 minute @ 85% aerobic effort
Rest walk 1 minute

Rest 2-3 minutes, then...

Eight sets of:
Run/Row/Bike 1 minute @ 85% aerobic effort
Rest walk 1 minute