Saturday 11.4.2023

“FITNESS” & “PERFORMANCE”

Against a 4-minute running clock, complete:
400 Meter Row
30 Double Unders
10 Toes to Bar
Max Reps of Wall Walks in time remaining

Rest 2 minutes, then...

Against a 4-minute running clock, for max reps:
400 Meter Run
120ft Farmers Carry
Max Calorie Bike Erg in time remaining

Rest 2 minutes, then...

Repeat for a total of THREE sets of each (36 minutes total, 24 minutes of work)

“BURN”

Every 2 minutes, for 32 minutes (4 sets of each):
Station 1 — 320/280 Meter Row
Station 2 — 640/560 Meter Bike Erg
Station 3 — 320/280 Meter Ski or 300m Row
Station 4 — 20 second Side Plank Left Side + 20 second forward plank + 20 second Side Plank right side + 20 seconds forward plank

“ENDURANCE (AKA SWEAT SESH)”

90 Second Bike @85%
Rest 30 seconds
60 Second Row @90%
Rest 30 seconds
30 Second Ski or Run @95%
Rest 60 seconds
x 5-6 rounds

**note cals for each station, and try to stay as consistent as possible