Thursday 12.7.2023

“FITNESS” & “PERFORMANCE”

Every 3 minutes, for 36 minutes (3 rounds of each), for times:
Station 1 – 1000/800 Meter Bike Erg
Station 2 – 30 Second Side Plank Left Side + 150ft Sandbag Carry + 30 Second Side Plank Right Side
Station 3 – 500/400 Meter Ski Erg or Row
Station 4 – 2 Rounds of “Strict Cindy”

*”Strict Cindy” = 5 Strict Pull-ups (or 7-10 Ring Rows) + 10 Push-ups + 15 Air Squats
*For the Bike and Ski, if you are able to maintain a sub-2:00 pace for the entire length, go with the higher number; if this is unattainable, cut back to 800 and 400 Meters, respectively. The goal is to have at least 1 minute of rest between stations.

Cooldown
One to Two sets of:
Supine Figure 4 Glute Stretch x 40-60 seconds each side
Shinbox Thoracic Rotation x 10 each side

“ENDURANCE (AKA SWEAT SESH)”

40 minutes @continuous effort:
800m Echo Bike or Bike Erg
10 No-Push-up Burpees (sprawls)
200 Meter Run or Row
15 Hollow Rocks
40 Double-Unders or 80 Singles