Saturday 9.30.2023

“FITNESS”

Every 8 minutes, for 40 minutes (5 sets) for times of:
800 Meter Bike Erg
12 Alternating Dumbbell Snatches
8 Burpees
400 Meter Ski, Row, or Run

If your first or second set takes more than 6 minutes, scale back the distances and/or reps so that you have at least 2 minutes of rest between intervals

“PERFORMANCE”

Every 8 minutes, for 40 minutes (5 sets) for times of:
800 Meter Bike Erg
12 Bar-Facing Burpees
8 Power Snatches (95/63 lb)
400 Meter Ski, Row, or Run

If your first or second set takes more than 6 minutes, scale back the distances and/or reps so that you have at least 2 minutes of rest between intervals

“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 for Calories
Station 3 – 8-10 Dual Dumbbell Ground to Overhead
Station 4 – 40 Second Ski Erg or Bike for Calories
Station 5 – 10-14 Burpees Over the DB
Station 6 – 40 Second Plank Hold

“ENDURANCE (AKA SWEAT SESH)”

Five rounds @continuous effort:
30/24 Calorie Row
30/24 Calorie Bike Erg
30/24 Calorie Ski