Saturday 6.22.2024

“FITNESS” & “PERFORMANCE”

A. Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
25 Abmat Sit-Ups
10 Strict Handstand Push-Ups (or Dumbbell Z-Presses)

Rest 5 minutes, and when the running clock reaches 20:00…

B. Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
30 Wall Balls
15 Pull-ups (or Ring Rows)

“BURN”

Complete as many rounds and reps as possible in 12 minutes of:
3 Box Jumps
6 Push-ups
9 Tuck-Ups

*After every 3 rounds completed, complete a 200 Meter Row or Ski

Rest 3 minutes, then...

Complete as many rounds and reps as possible in 12 minutes of:
3 Burpees
6 Ball Slams
9 Air Squats

*After every 3 rounds completed, complete a 200 Meter Run or 400 Meter Bike

“ENDURANCE (AKA SWEAT SESH)”

30-45 Minutes at sustinable pace of:
1000 Meter Bike
100ft KB Front Rack Carry (Left Arm)
100ft KB Front Rack Carry (Right Arm)
500 Meter Ski
100ft Suitcase Carry (Left Arm)
100ft Suitcase Carry (Right Arm)