Monday 7.5.2021

Jul 4

Holiday Schedule:
Monday: 8am BURN; 9am Class

“FITNESS”

For time:
Row 1500 Meters

Followed by...

Five rounds of:
6 Strict Pull-Ups
12 Goblet Squats

Followed by...

60/40 Calorie Echo Bike

*Compare to 5.22.2018

“PERFORMANCE”

For time:
Row 1500 Meters

Followed by...

Five rounds of:
9 Front Squats (155/103 lbs)
12 Chest to Bar Pull-Ups

Followed by...

60/40 Calorie Echo Bike

*Compare to 5.22.2018

“BURN”

Every 6 minutes, for 30 minutes (5 sets) for max calories/reps of:
60 Seconds of Rowing (for calories)
60 Seconds of Ski Erg (for calories)
60 Seconds of Echo Bike or Bike Erg (for calories)
200 Meter Run*

Note number of calories achieved in each set. You can take your time on the 200 meter run, keeping the focus on mentally and physically preparing yourself to reproduce or improve upon your previous set’s effort.