Thursday 6.8.2023

“FITNESS” & “PERFORMANCE”

A. Three sets for max reps/calories of:
3 Minutes of Bike Erg, Row or Ski (for Calories)
2 Minutes of Strict Handstand Push-ups or Alternating DB/KB Z-Presses
1 Minute of Toes to Bar or Strict Hanging Knee Tucks
Rest 3 minutes

B. Two or Three sets for quality of:
Zottman Curls x 10-12 reps @ 2111
Rest as needed
Dumbbell Skull Crushers x 12-15 reps @ 2011
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

90 Second Echo Bike @85%
Rest 30 seconds
60 Second Row @90%
Rest 30 seconds
30 Second Ski or Run @95%
Rest 60 seconds
x 5-6 rounds

**note cals for each station, and try to stay as consistent as possible