Wednesday 6.8.2022

“FITNESS” & “PERFORMANCE”

A. In teams of two, alternate whole rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Push-ups (scale the number of reps to make these unbroken throughout)
10/8 Calorie Row

Rest 3 minutes, then...

B. In teams of two, alternate whole rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Box Jump-Overs (24/20")
10/8 Calorie Ski Erg

Rest 3 minutes, then...

C. In teams of two, alternate whole rounds to complete as many rounds and reps as possible in 10 minutes of:
5 Pull-ups (same as above — keep these unbroken) or Jumping Pull-ups
10/8 Calorie Bike Erg

Rest 3 minutes, then...

D. Every minute, on the minute, for 9 minutes (3 sets):
Minute 1 — Tall Kneeling Crush Grip Kettlebell Curls x 10-12 reps @ 2110
Minute 2 — Reverse Snow Angels x 8-10 reps @ 2020
Minute 3 — Star Plank or Side Plank x 15-20 seconds each side

“ENDURANCE (AKA SWEAT SESH)”

250 Meter Row/Ski OR 500 Meter Bike Erg
Rest 60 seconds
x 12-16 rounds

*Your goal is to keep a sustainable pace for all of your intervals. Take an additional 2-3 minutes of rest after your 7th or 8th set, or earlier if your output begins to drop off significantly.