Saturday 1.4.2025

“FITNESS” & “PERFORMANCE”

In teams of two, with only one person working at a time, complete the following for time:
Row 1500 Meters (switching every 250m)
60 Toes to Bar
90 Single Arm Dumbbell Snatches (50/35 lb)
120 Box Jump Overs (24/20")
90 Single Arm Dumbbell Snatches
60 Toes to Bar
Row 1500 Meters

“BURN”

Complete as many rounds and reps as possible in 10 minutes of:
100 Meter Run, Row, Ski, or 200m Bike
20 Walking Lunges
30 Second Hollow Hold
5 Yoga Push-ups

*Try to breathe steadily for the entire 10 minutes. Focus on movement quality.

then...

Four sets of:
20 Seconds of Dumbbell Push Presses
20 Seconds of Dumbbell Reverse Lunges
Rest 20 seconds
60 Second Row, Ski, or Bike @tough effort
Rest walk 60 seconds

then...

Six sets of:
20 Seconds of Air Squats
Rest 10 seconds
20 Seconds of Burpees
Rest 10 seconds

“ENDURANCE (AKA SWEAT SESH)”

Three or four sets for max reps/cals of:
2 minutes of Bike Erg
Rest 30 seconds
90 seconds of Rowing
Rest 30 seconds
60 seconds of Ski Erg
Rest 30 seconds
30 seconds of Burpees
Rest 90 seconds