Saturday 2.4.2023

“FITNESS” & “PERFORMANCE”

In teams of two, complete five rounds for time of:
800 Meter Bike Erg
40 Push Presses (75/53 lb)
400 Meter Row
40 Goblet Walking Lunges (24/16 kg)

Divide the reps between partners as you see fit.

“BURN”

Against a 75-second running clock:
10 Offset Dumbbell Push-Ups (5 each arm)
10 Jumping Lunges
Max Calorie Row or Ski in remaining time

Rest 45 seconds, then…

Against a 75-second running clock:
5 Burpees
10 Alternating Dumbbell Snatches
Max Calorie Echo Bike or Bike Erg in remaining time

Rest 45 seconds, then...

Repeat the entire 4-minute piece five more times for a total of SIX sets

then...

Optional Core finisher
Three sets of:
5-10 V-Ups
5-10 Tuck-Ups
5-10 Hollow Rocks
5-10 Second Hollow Hold
Rest 60 seconds

“ENDURANCE (AKA SWEAT SESH)”

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