Tuesday 9.26.2023

“FITNESS” & “PERFORMANCE”

A. Three rounds, not for time, of:
3-4 Half Turkish Get Ups each arm (perform these to a half kneeling position, then return to the start)
8-12 Plank Walk-Ups (slow and controlled)
12-15 Band Pull-Aparts

Work through each movement with as little rest as needed to maintain good mechanics. You will have 12 minutes to complete this work.

B. Complete as many rounds and reps as possible in 6 minutes of:
12/9 Calorie Ski
90-ft Dual Kettlebell Front Rack Carry

Rest 3 minutes, then…

Complete as many rounds and reps as possible in 6 minutes of:
12/9 Calorie Bike Erg
9 Toes to Bar

Rest 3 minutes, then…

Complete as many rounds and reps as possible in 6 minutes of:
12/9 Calorie Row
6 Single Arm Devil's Presses

“ENDURANCE (AKA SWEAT SESH)”

Five rounds @continuous effort:
30/24 Calorie Row
30/24 Calorie Bike Erg
30/24 Calorie Ski