Saturday 1.6.2024

“FITNESS” & “PERFORMANCE”

Complete as many rounds and reps as possible in 6 minutes of:
6 Single Arm Devil's Presses (3 each arm)
12/9 Calorie Bike Erg

Rest 3 minutes, then...

Complete as many rounds and reps as possible in 6 minutes of:
90-ft Sandbag Carry or Dual KB Rack Carry
12/9 Calorie Ski

Rest 3 minutes, then...

Complete as many rounds and reps as possible in 6 minutes of:
15 Abmat Sit-Ups
100 Meter Run (or 9/6 Calorie Echo Bike)

Rest 3 minutes, then...

Complete as many rounds and reps as possible in 6 minutes of:
12 Single Arm Dumbbell Thrusters (6 each arm)
12/9 Calorie Row

“BURN”

Every minute, on the minute, for 30 minutes (5 sets of each):
Station 1 – 10-15 Burpees
Station 2 – 40 Second Row
Station 3 – 20-25 Air Squats
Station 4 – 40 Second Ski Erg
Station 5 – 30-40 Second Plank Hold
Station 6 – 40 Second Bike Erg

“ENDURANCE (AKA SWEAT SESH)”

Every 5 minutes, for 40 minutes (8 sets) for times:
15-20 Calorie Row
15-20 Calorie Ski Erg
15-20 Calorie Bike Erg

Goal is to have at least 90 seconds of rest between sets.