Wednesday 12.20.2023

“FITNESS” & “PERFORMANCE”

Every 10 minutes, for 40 minutes (4 sets):
400/320 Meter Row
10 Burpees
800/640 Meter Bike Erg
10 Burpees
400/320 Meter Ski

Cooldown
5-10 minutes of stretching (coach's choice)

“ENDURANCE (AKA SWEAT SESH)”

15 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski

Rest 5 minutes
x 2 sets