Tuesday 4.7.2026

“FITNESS” & “PERFORMANCE”

A. Complete as many rounds and reps as possible in 5 minutes of:
10/8 Calorie Bike Erg
10 Ball Slams

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 5 minutes of:
10/8 Calorie Row
10 Sit-ups

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 5 minutes of:
100 Meter Run (or 7/5 Calorie Echo Bike)
10 Push-ups

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 5 minutes of:
10/8 Calorie Ski
10 Wall Balls

B. Two or Three sets of:
8-10/side Half Kneeling Pallof Presses
Rest 15 seconds
10-15/side Side Plank Banded Rows
Rest 15 seconds
30-40 Second Passive Hang from Bar
Rest 30-60 seconds

“ENDURANCE (AKA SWEAT SESH)”

Four to six sets @ 85-90% effort:
15-12-9
Bike Erg Calories
Ski Calories

Rest 2 minutes b/t sets