Saturday 7.19.2025

“FITNESS” & “PERFORMANCE”

In teams of two, complete five rounds for time of:
400 Meter Row
20 Burpees
30/24 Calorie Echo
120 Double-Unders (or Single-Unders)

Divide the reps between partners as you see fit

“BURN”

Every minute, on the minute, for 30 minutes (5 sets of each):
Station 1 – 12-16 Dual Dumbbell Walking Lunges
Station 2 – 40 Second Row
Station 3 – 4-6 Devil's Presses
Station 4 – 40 Second Ski Erg
Station 5 – 15-20 Abmat Sit-Ups
Station 6 – 40 Second Bike

*Choose a lighter pair of DBs for today's workout, that will allow you to complete your sets unbroken (for the most part).

You can also choose to use a single DB held in a goblet position for the Lunges, and Single Arm Devil's Presses.

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 30 minutes (5 sets), for times:
100 Meter Run
200 Meter Ski
300 Meter Row
400 Meter Bike Erg