Friday 12.10.2021

“FITNESS”

For time:
Row 1500 Meters

Followed by...

Five rounds of:
6 Strict Pull-ups
12 Goblet Squat

Followed by...

60/40 Calorie Echo Bike

*Compare to 7.5.2021 and 5.22.2018

“PERFORMANCE”

For time:
Row 1500 Meters

Followed by...

Five rounds of:
9 Front Squats (155/103 lbs)
12 Chest to Bar Pull-Ups

Followed by...

60/40 Calorie Echo Bike

*Compare to 7.5.2021 and 5.22.2018

“ENDURANCE (AKA SWEAT SESH)”

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

Rest 5 minutes
x 2 sets