Tuesday 6.2.2026

“FITNESS” & “PERFORMANCE”

A. Gymnastics Warm-up
Every minute, on the minute, for 12 minutes (4 sets of each):
Minute 1 — 30 Seconds of Handstand Work
Minute 2 — 30 Seconds of Double-Under/Jump Rope Practice
Minute 3 — 30 Seconds of L-Sit or Tuck-Sit Hold

Practice whichever variations are appropriate for your current level. Treat this as "30-ish" seconds at each station. The goal is to practice skills and positions, not to tire yourself out in the first round.

B. Complete as many rounds and reps as possible in 6 minutes of:
12/9 Calorie Ski
6 Burpees

Rest 2 minutes, then…

Complete as many rounds and reps as possible in 6 minutes of:
12/9 Calorie Bike Erg
90-ft Sandbag Carry

Rest 2 minutes, then…

Complete as many rounds and reps as possible in 6 minutes of:
12/9 Calorie Row
12 Cobra Walking Lunges

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg
30sec at easy pace,
90sec at moderate pace
45sec at easy pace
75sec at fastish pace
60sec at easy pace
60sec at fast pace
75sec at easy pace
45sec at faster pace
90sec at easy pace
30sec sprint

Rest 3 minutes
x 3 sets