“FITNESS” & “PERFORMANCE”
Four sets for max reps/calories of:
60 seconds of Overhead Walking Lunges with Plate or Dumbbells
Rest 60 seconds
60 seconds of Rowing or Ski Erg (for Calories)
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs
Rest 60 seconds
60 seconds of Echo Bike or Bike Erg (for calories)
Rest 60 seconds
Perform in teams of two, one partner working for the full 60 seconds, then resting and supporting their teammate for 60 seconds. Track scores either individually or as a team.
“BURN”
Three sets for max reps/cals of:
2 minutes of Rowing, Ski Erg, or Bike Erg (for calories)
Rest 30 seconds
90 seconds of Bike Erg, Ski Erg, or Rowing (for calories)
Rest 30 seconds
60 seconds of Wall Balls
Rest 30 seconds
30 seconds of Burpees
Rest 90 seconds
“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
