Thursday 10.31.2024

“FITNESS” & “PERFORMANCE”

Complete as many rounds and reps as possible in 4 minutes of:
8/6 Calorie Bike Erg
4 Single Arm Devil's Presses

Rest 2 minutes, then…

Complete as many rounds and reps as possible in 4 minutes of:
8/6 Calorie Row
4-6 Ring Dips or 6-8 Hand Release Push-ups

Rest 2 minutes, then…

Complete as many rounds and reps as possible in 4 minutes of:
8/6 Calorie Ski
12 Cobra Walking Lunges

Rest 2 minutes, then…

Repeat each station for a second time through (36 minutes total — 24 minutes of work).

Cooldown
Accumulate 90 seconds in each of the following:
Couch Stretch Left Side
Couch Stretch Right Side
Pigeon Stretch Left Side
Pigeon Stretch Right Side

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @80%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 10 rounds

Rest 2 minutes

30 Second Bike or Run @90%
Rest 30 seconds
x 10 rounds

*Find a sustainable pace for our first 10 sets. Then increase our effort with each 10 sets.
Always aim to keep all sets within a % range at the same pace.