Thursday 7.11.2024

“FITNESS” & “PERFORMANCE”

Every 90 seconds, for 36 minutes (4 sets) of:
Station 1 – 12-16 Alternating Dumbbell or Kettlebell Z-Presses @ 20X1
Station 2 – 150-ft Sandbag Carry
Station 3 – 200-250 Meter Run, Row, or Ski
Station 4 – 10-12 Zottman Curls @ 3110
Station 5 – 12-18 Calorie Echo Bike
Station 6 – 40-60 Second Hollow Hold

Your goal should be to finish this entire workout without falling short in any interval. A good goal would be to complete each station in 45-60 seconds.
If the prescribed repetitions or calories are unattainable, please adjust the reps, calories, and loading such that you are able to complete the first round relatively comfortably — though by the final round you should be sufficiently challenged.

“ENDURANCE (AKA SWEAT SESH)”

15/12 Calorie Ski
15/12 Calorie Row
15/12 Calorie Bike Erg
Rest 90-120 seconds
x 6-10 sets