Thursday 4.17.2025

“FITNESS” & “PERFORMANCE”

A. Complete as many rounds and reps as possible in 5 minutes of:
10/8 Calorie Bike Erg
10 Ball Slams

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 5 minutes of:
10/8 Calorie Row
10 Single Arm Dumbbell Push Presses (5 each arm)

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 5 minutes of:
10/8 Calorie Ski
10 Box Jumps or Step Ups

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 5 minutes of:
100 Meter Run
10 Single Arm Hang Dumbbell Snatches (5 each arm)

B. Three sets of:
10-12 Dumbbell Lateral Raises @ 30X0
Rest 15 seconds
15-25 Banded Overhead Tricep Extensions
Rest 15 seconds
30-40 Seconds of Weighted Flutter Kicks
Rest 30-60 seconds

“ENDURANCE (AKA SWEAT SESH)”

35-49 minutes (5-7 rounds) @ steady effort of:
3 Minute Bike
2 Minute Run or Row
1 Minute Ski
1 Minute Plank (20 Second Side Plank Left + 20 Second Forward + 20 Second Side Plank Left)