Saturday 6.27.2026

“FITNESS” & “PERFORMANCE”

In teams of two, complete five rounds for time of:
400 Meter Row
20 Burpees
30/24 Calorie Echo
120 Double-Unders (or Single-Unders)
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Divide the reps between partners as you see fit

“BURN”

Complete as many rounds and reps as possible in 10 minutes of:
100 Meter Run, Ski, or Row
20 Mountain Climbers or Double-Unders
5 V-Ups
10 Air Squats
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Start out at a moderate pace, and try to go a little faster each round
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then...
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Five rounds for max calorie/reps of:
40 Seconds of Row, Ski, or Bike
Rest 20 seconds
40 Seconds of Burpees
Rest 20 seconds
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then...
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Every minute, on the minute, for 6-8 minutes (3-4 sets of each):
Minute 1 — Crush Grip Dumbbell Curls x 10-15 reps
Minute 2 — Crush Grip Dumbbell Skull Crushers in Hollow Hold x 10-15 reps

“ENDURANCE (AKA SWEAT SESH)”

30 Second Bike or Run @ 80%
Rest 30 seconds
x 32 rounds

*Use similar paces to two weeks ago, but with no break in the middle this time!