Thursday 11.18.2021

“FITNESS” & “PERFORMANCE”

Every 90 seconds, for 36 minutes (4 sets) of:
Station 1 – 150-ft Sandbag Carry
Station 2 – 60 seconds of Strict Pull-Ups (for max reps)
Station 3 – 200 Meter Run (or 400m Bike)
Station 4 – 150-ft Farmers Carry
Station 5 – 60 seconds of Push-ups or Wall Climbs
Station 6 – 200 Meter Ski (or Row, or 400m Bike)

*If your back is feeling it from this week, either go lighter on the Sandbag, or substitute with a walking lunge, or another cyclical movement (Bike, Ski, Row, Double-Unders, etc.)

*If you are feeling extra beat up from the week, check out the “sweat sesh” below for some breathing work.

“ENDURANCE (AKA SWEAT SESH)”

Every 2 minutes, for 30-40 minutes (15-20 rounds):
150/125 Meter Row
150/125 Meter Ski

*Transition quickly from one machine to the next; your goal is consistent effort across all sets