Tuesday 6.21.2022

“FITNESS” & "PERFORMANCE"

Four rounds for time of:
400 Meter Run
10 Dumbbell Shoulder to Overhead (50/35 lbs)
10/8 Strict Pull-Ups
400 Meter Run
10 Dumbbell Front-Racked Reverse Lunges (50/35 lbs)
10 Toes to Bar

*This workout will be a long, steady grind. Choose weights and scaling options that allow for this to be completed in 40 minutes or less.

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 30 minutes (5 sets of each):
Station 1 — 200m Run + 600/500m Bike Erg
Station 2 — 300/250m Row + 300/250m Ski

*Your goal is to have at least 45 seconds of rest between stations — adjust distances accordingly. Your first sets should feel comfortable, with the difficulty increasing you as progressed through the workout (though keeping the same or similar times for each set).