Thursday 7.24.2025

“FITNESS” & “PERFORMANCE”

Complete as many rounds and reps as possible in 4 minutes of:
8/6 Calorie Bike Erg
6 Ball Slams
4 Lateral Jumps Over Slam Ball

Rest 2 minutes, then....

Complete as many rounds and reps as possible in 4 minutes of:
8/6 Calorie Ski (or Row, for bigger classes)
6 Russian Kettlebell Swings
4 Switch Lunges (or Pistols)

Rest 2 minutes, then....

Complete as many rounds and reps as possible in 4 minutes of:
8/6 Calorie Row
6 Push-ups
4 V-Ups

Rest 2 minutes, then....

Complete each station for a second time through (36 minutes total, 18 minutes of work)

“ENDURANCE (AKA SWEAT SESH)”

30 Second Row
Rest 30 seconds
30 Second Bike Erg
Rest 30 seconds
30 Second Ski Erg
Rest 30 seconds
x 10 rounds (30 minutes)

Rounds 1-3: Warm-up
Rounds 4-5: Find your pace
Rounds 6-10: MAINTAIN PACE