Tuesday 11.19.2024

“FITNESS” & “PERFORMANCE”

Against a 2-minute clock, complete:
20/16 Calorie Bike Erg
Max Reps of Strict Handstand Push-ups or Dumbbell Push Presses

Rest 2 minutes, then...

Against a 2-minute clock, complete:
20/16 Calorie Ski Erg
Max Reps of Double-Unders (or Jumping Lunges)

Rest 2 minutes, then...

Against a 2-minute clock, complete:
20/16 Calorie Row
Max Reps of Burpees Over the Rower

Rest 2 minutes, then...

Repeat for a total of THREE SETS of each (36 minutes total — 18 minutes of work)

*Compare to 3.12.2024

Cooldown
Pigeon Stretch x 30-40 seconds each side
Scorpion Pec Stretch x 30-40 seconds each side

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 16 rounds

Rest 2 minutes

30 Second Bike or Run @85%
Rest 30 seconds
x 16 rounds

*Use similar paces to two weeks ago, for an
increased number of total sets.