Tuesday 7.21.2026

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Half Turkish Get Up x 3 reps each arm
Rest 30 seconds
Reverse Snow Angels x 10-15 reps
Rest 30 seconds
L-Sit or Tuck-Sit Hold x 20-30 seconds
Rest 60 seconds

B. Every minute, on the minute, for 25 minutes (5 sets), for max calories:
Minute 1 — 4-8 Strict Pull-ups
Minute 2 — 30 Second Bike Erg (for calories)
Minute 3 — 8-12 Burpees
Minute 4 — 30 Second Ski Erg (for calories)
Minute 5 — 120-ft Filly Carry (switch halfway)
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*Record Calories Biked and Skied in each set; for the other stations, choose a rep scheme and variations that will challenge you, but allow you to get all of the work done in 40 seconds or less.

“ENDURANCE (AKA SWEAT SESH)”

Eight sets of:
Run/Row/Bike 1 minute @ 85% aerobic effort
Rest walk 1 minute

Rest 2-3 minutes, then...

Eight sets of:
Run/Row/Bike 1 minute @ 85% aerobic effort
Rest walk 1 minute