Thursday 8.11.2022

“FITNESS” & “PERFORMANCE”

Every 3 minutes, for 36 minutes (3 rounds of each), for times:
Station 1 – 1000/800 Meter Bike Erg
Station 2 – 30 Second Side Plank Left Side + 150ft Sandbag Carry + 30 Second Side Plank Right Side
Station 3 – 500/400 Meter Ski Erg
Station 4 – 2 Rounds of “Strict Cindy”

*”Strict Cindy” = 5 Strict Pull-ups + 10 Push-ups + 15 Air Squats
*For the Bike and Ski, if you are able to maintain a sub-2:00 pace for the entire length, go with the higher number; if this is unattainable, cut back to 800 and 400 Meters, respectively. The goal is to have at least 1 minute of rest between stations.

“ENDURANCE (AKA SWEAT SESH)”

90 Second Echo Bike @85%
Rest 30 seconds
60 Second Row @90%
Rest 30 seconds
30 Second Ski or Run @95%
Rest 60 seconds
x 5-6 rounds

**note cals for each station, and try to stay as consistent as possible