Tuesday 9.14.2021

“FITNESS” & “PERFORMANCE”

Every 4 minutes, for 16 minutes (4 sets):
24/18 Calorie Row
16 Alternating Dumbbell Snatches (50/35 lb)
8 Box Jump-Overs (24/20") or Step-Overs

then, when the running clock reaches 16:00...

Every 4 minutes, for 16 minutes (4 sets):
24/18 Calorie Echo Bike
16 Kettlebell Swings (24/16 kg)
8 Burpees

then, when the running clock reaches 32:00...

For time:
1000 Meter Run

“ENDURANCE (AKA SWEAT SESH)”

Every 4 minutes, for 40 minutes (10 sets):
300/250m Row
600/500m Bike Erg

*Note times for each set, shooting for lowest total working time