Thursday 8.8.2024

“FITNESS” & “PERFORMANCE”

Complete as many rounds and reps as possible in 9 minutes of:
300/270 Meter Row
12 Wall Balls
9 V-Ups

Rest 3 minutes, then...

Complete as many rounds and reps as possible in 9 minutes of:
300/270 Meter Ski
12 Box Jumps or Step Ups
9 Push-ups

Rest 3 minutes, then...

Complete as many rounds and reps as possible in 9 minutes of:
600/540 Meter Bike Erg
12 Alternating Dumbbell Snatches
9 Plank Dumbbell Pull-Throughs (R + L = 2)

Finish with...

5-10 minutes of cooldown stretching

“ENDURANCE (AKA SWEAT SESH)”

Five rounds @continuous effort (40 minute cap):
30/24 Calorie Row
30/24 Calorie Bike Erg
30/24 Calorie Ski