Saturday 7.20.2024

“FITNESS” & “PERFORMANCE”

Complete as many rounds and reps as possible in 30 minutes of:
20/15 Calories of Echo Bike
5 Wall Climbs
100ft Dual Kettlebell Front Rack Carry
10 Burpees
350/300 Meter Ski

“BURN”

Every minute, on the minute, for 24 minutes (6 sets):
Minute 1 — 3 Burpees to Plate + 9-12 Plate Ground to Overhead
Minute 2 — 150-180 Meter Ski
Minute 3 — 3 Box Jumps + 9-12 Plank Walk-Ups
Minute 4 — 300-360 Meter Bike Erg

finish with...

Hanging Challenge:
Accumulate as much time hanging from the pull-up bar as you can in 3 minutes.

“ENDURANCE (AKA SWEAT SESH)”

Every minute, on the minute, for 32-40 minutes (8-10 sets):
Minute 1 — 45 Second Run or Row
Minute 2 — 45 Second Ski
Minute 3 — 45 Second Echo Bike
Minute 4 — Rest