Thursday 3.16.2023

“FITNESS” & “PERFORMANCE”

A. In teams of two, partners will alternate whole rounds to complete…

As many rounds and reps as possible in 8 minutes of:
80-ft Sandbag Carry or Farmer's Carry
8 Burpees

Rest 2 minutes, then…

As many rounds and reps as possible in 8 minutes of:
10 Anchored Sit-Ups
8/6 Calorie Bike Erg

Rest 2 minutes, then…

As many rounds and reps as possible in 8 minutes of:
12 Jumping Lunges (or Stationary Lunges)
8/6 Calorie Ski or Row

Rest a couple of minutes, then...

B. (depending on time and energy) Two or Three sets of:
Tall Kneeling Hammer Curls x 8-12 reps @ 2010
Rest as needed
Plank Body Saws on Sliders x 8-12 reps @ 2010 (only go as far as you can control here — the stronger your core, the bigger the ROM)
Rest as needed
Banded Face Pulls x 8-12 reps @ 2010
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

750m Row @85-90%
Rest 3 minutes
x 3 sets
+
500 Meter Row @85-90%
Rest 2 minutes
x 4-5 sets
+
250m Row @85-90%
Rest 1 minute
x 5-7 sets

**This workout can also be completed on the Ski Erg or Bike Erg (double the distance if biking).