Tuesday 8.18.2026

“FITNESS” & “PERFORMANCE”

A. Every 5 minutes, for 30 minutes (6 sets):
200 Meter Row or Ski
50 Double-Unders or Singles
200 Meter Run or 400m Bike Erg
10 Burpees

Start out at a moderate pace, and try to increase effort each set! Compare to 9.23.2025.

B. Two or three sets of:
Half Kneeling Pallof Press x 8-12 reps each side
Rest 30 seconds
Dumbbell External Rotations (elbow on knee) x 8-12 reps each side
Rest 30 seconds
Side Plank or Star Plank x 20-40 seconds each side
Rest 30 seconds

“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