Saturday 7.27.2024

“FITNESS” & “PERFORMANCE”

Every 8 minutes, for 32 minutes (4 sets) for times:
24/18 Calorie Row
8 Burpee Box Jump-Overs
32 Double-Unders
16 Toes to Bar (or Hanging Knee Raises)
24/18 Calorie Bike Erg or Ski Erg

“BURN”

Against a 12-minute clock, complete:
3-6-9-12-15...etc
Calorie Row
*after each Row, complete:
12 Dumbbell Floor Presses
9 V-Ups

Rest 3 minutes, then...

Against a 12-minute clock, complete:
3-6-9-12-15...etc
Calorie Bike
*after each Bike, complete:
12 Russian Kettlebell Swings
9 Tuck Jumps

“ENDURANCE (AKA SWEAT SESH)”

8 minutes @80-85%:
8/6 Calorie Bike Erg
8/6 Calorie Ski Erg

Rest 2 minutes, then...

8 minutes @80-85%:
160 Meter Row
4 Ring Rows
8 Push-ups
12 Air Squats

Rest 2 minutes, then...

Repeat for a second set of each.

Goal is to complete the same or more rounds the second time through when compared to the first