Saturday 10.4.2025

“FITNESS” & “PERFORMANCE”

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Handstand Push-Ups (or Dumbbell Push Presses)
6/4 Strict Pull-Ups
9 Toes to Bar (or Hanging Knee Tucks)
12 Box Jump-Overs (or Step-Overs)
15/12 Calorie Row, Ski, or Bike

Partner A will do 3 Handstand Push-ups, Partner B does 6 Pull-ups, Partner A does 9 Toes to Bar, and so on, for 24 minutes

then...

Two or three sets of:
Kettlebell Horn Curls x 8-12 reps @ 20X0
Rest as needed
Plank or Weighted Plank Hold x 30-60 seconds
Rest as needed

“BURN”

Against an 8-minute clock, Row for as many Calorie as possible
*Every 2 minutes, including at the start, complete:
10 Russian Kettlebell Swings
10 Push-ups

Rest 2 minutes, then....

Against an 8-minute clock, Ski for as many Calories as possible
*Every 2 minutes, including at the start, complete:
12 Air Squats
12 Tuck-Ups

Rest 2 minutes, then....

Against an 8-minute clock, Bike for as many Calories as possible
*Every 2 minutes, including at the start, complete:
8 Ring Rows
8 Burpees

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg or Run
5 minute easy Bike or Run
*at the top of each minute, go hard for 15 seconds

then...

90 Second Bike or Run @ 80-85% effort
Rest walk 60 seconds
x 6 rounds

Rest 2 minutes
x 2 sets