Saturday 8.19.2023

“FITNESS” & “PERFORMANCE”

In teams of two, with one partner working at a time, alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
150/120 Meter Ski or 300/240 Meter Bike Erg
12 Walking Lunges or 6 Pistols
60-ft Farmers Carry

Rest 3-5 minutes, then…

In teams of two, with one partner working at a time, alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
150 Meter Run or Row
9 Ball Slams
6 Box Jump-Overs or Step-Overs

“BURN”

Every 3 minutes, for 27 minutes (3 sets of each):
Station 1 — 30 Seconds of Kettlebell Swings + 30 Seconds of Burpees + 30 Seconds of Goblet Squats + 30 Seconds of V-Ups
Station 2 — 500/400 Meter Row
Station 3 — 1000/800 Meter Bike Erg or 500/400 Meter Ski

“ENDURANCE (AKA SWEAT SESH)”

Seven to nine sets for times:
21 Calorie Ski
15 Calorie Bike
9 Calorie Row

Rest 90 seconds b/t sets

*Each set, you will rotate the order of the machines, and keep the calorie counts the same, ie:

Round 2:
21 Calorie Row
15 Calorie Ski
9 Calorie Bike
Round 3:
21 Calorie Bike
15 Calorie Row
9 Calorie Ski
Round 4: same as Round 1, etc.