Saturday 3.16.2024

“FITNESS” & “PERFORMANCE”

In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of*:
6 Toes to Bar
8 Goblet Walking Lunges
10/8 Calorie Row or Ski

*Every 6 rounds (3 per teammate), teams must run 400 meters together – with both back in before starting the triplet.

“BURN”

Complete as many rounds and reps as possible in 5 minutes of:
10/8 Calorie Row or Ski
10 Single Arm Dumbbell Front Squats (5 each arm)
10 Lateral Hops Over the Dumbbell

Rest 1 minute, then...

Complete as many rounds and reps as possible in 5 minutes of:
10/8 Calorie Bike Erg or 8/6 Calorie Echo Bike
10 Single Arm Dumbbell Push Presses (5 each arm)
10 Tuck-Ups

Rest 1 minute, then...

Repeat each for a second time through (24 minutes total, 20 minutes of work)

“ENDURANCE (AKA SWEAT SESH)”

15/12 Calorie Ski
15/12 Calorie Row
15/12 Calorie Bike Erg
Rest 1:1
x 6-8 sets