Thursday 2.27.2025

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Single Arm Dumbbell or Kettlebell Bench Press x 6-8 reps each arm @ 30X1
Rest 30 seconds
Supinated Grip Ring Rows x 8-10 reps @ 2110
Rest 30 seconds
Reverse Snow Angels x 10-12 reps @ 2020
Rest 30 seconds
Supine Toes to Bar x 10-15 reps @ 2010
Rest 60 seconds

B. In teams of two, alternate tasks to complete as many rounds and reps as possible in 15 minutes of:
150/120 Meter Ski or Row
100-ft Sandbag Carry (150/100 lb)
5 Burpee Box Jump-Overs (24/20”)

C. Two or three sets of:
Alternating Dumbbell Bicep Curls x 8-10 reps each arm @ 20X0
Rest as needed
Overhead Banded Tricep Extensions x 15-25 reps @ 10X0

“ENDURANCE (AKA SWEAT SESH)”

30 Second Row
Rest 30 seconds
30 Second Bike Erg
Rest 30 seconds
30 Second Ski Erg
Rest 30 seconds
x 10 rounds (30 minutes)

Rounds 1-3: Warm-up
Rounds 4-5: Find your pace
Rounds 6-10: MAINTAIN PACE