Saturday 7.12.2025

“FITNESS” & “PERFORMANCE”

In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:
20/15 Calorie Bike Erg
15 Wall Balls (20/14 lb)
120-ft Sandbag Carry (150/100 lb)
200 Meter Run or Row
15 Wall Balls (20/14 lb)
120-ft Sandbag Carry (150/100 lb)
20/15 Calorie Bike Erg

“BURN”

Complete as many rounds and reps as possible in 7 minutes of:
3 Hand-Release Burpees
5 Calorie Ski
7 Air Squats

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 7 minutes of:
3 Plate Ground to Overhead
5 Calorie Row
7 No-Push-up Burpees to Plate

Rest 2 minutes, then...

Complete as many rounds and reps as possible in 7 minutes of:
3 Jumping Lunges (R+L =1)
5 Calorie Bike Erg
7 V-Ups or Tuck-Ups

“ENDURANCE (AKA SWEAT SESH)”

Three or four sets for max reps/cals of:
2 minutes of Bike Erg
Rest 30 seconds
90 seconds of Rowing
Rest 30 seconds
60 seconds of Ski Erg
Rest 30 seconds
30 seconds of Burpees
Rest 90 seconds