Thursday 3.19.2026

“FITNESS” & “PERFORMANCE”

A. Every 5 minutes, for 25 minutes (5 sets) for times:
400 Meter Run
10 Chest-to-Bar Pull-ups or 5 Strict Pull-ups
10 Box Jump-Overs
10 Calorie Ski Erg or Bike Erg
​
Note times to complete each set. You should have at least one minute of rest before the start of your next set. Adjust the number of Pull-ups as needed to make this a challenge for you.

B. Two or Three sets for quality of:
Alternating Dumbbell Hammer Curls x 8-10 reps each arm @ 2010
Rest as needed
Dumbbell Skull Crushers x 10-15 reps @ 2010
Rest as needed
Plate Russian Twists x 20-30 reps (slow and controlled)
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

6 Minutes @85-90% effort:
8/6 Calorie Ski
8/6 Calorie Row
8/6 Calorie Bike
Rest walk 2 minutes
x 3-5 sets