Wednesday 3.16.2022

“FITNESS” & “PERFORMANCE”

A. Three rounds, not for time, of:
Single Arm Front-Racked Kettlebell Carry x 100ft each arm
Front Leaning Rest on Rings x 30-40 seconds
Half Kneeling Banded Pull Aparts x 20 reps (switch side halfway)

*Minimal rest between stations; this section should take 10-12 minutes to complete.

B. In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 25 minutes of:
50 Calorie Row
50 Wall Balls (20/14 lb)
50 Hang Power Cleans (95/63 lb) or Kettlebell Swings
50 Bar-Facing Burpees

“ENDURANCE (AKA SWEAT SESH)”

Seven to nine sets for times:
21 Calorie Ski
15 Calorie Bike
9 Calorie Row

Rest 90 seconds b/t sets

*Each set, you will rotate the order of the machines, and keep the calorie counts the same, ie:

Round 2:
21 Calorie Row
15 Calorie Ski
9 Calorie Bike
Round 3:
21 Calorie Bike
15 Calorie Row
9 Calorie Ski
Round 4: same as Round 1, etc.