Saturday 12.24.2022

*Holiday Schedule:

Saturday: One Class Only @9am

Sunday & Monday: CLOSED

“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 or 15/12 Calorie Echo Bike
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 or 15/12 Calorie Echo Bike

“ENDURANCE (AKA SWEAT SESH)”

250 Meter Row/Ski OR 500 Meter Bike Erg
Rest 60 seconds
x 12-16 rounds

*Your goal is to keep a sustainable pace for all of your intervals. Take an additional 2-3 minutes of rest after your 7th or 8th set, or earlier if your output begins to drop off significantly.