Saturday 2.19.2022

“FITNESS” & “PERFORMANCE”

Every 6 minutes, for 36 minutes (6 sets) for times:
400 Meter Run or Row
30 Double-Unders (or Mountain Climbers)
200 Meter Ski or 400 Meter Bike Erg
5 Burpee Pull-ups

Post times for each interval. If your first sets are over 5 minutes, scale back the distances.

(Optional Core/Arms) Three sets of:
12 90/90 Kettlebell Tricep Extensions
12 Side Plank Banded Rows each side
12 Crush Grip Kettlebell Curls
Rest as needed

“BURN”

Every 90 seconds, for 6 minutes (4 sets):
200/150 Meter Row
5 No Push-up Burpees
5 Jumping Air Squats

then...

Complete as many rounds and reps as possible in 10 minutes of:
5 Burpee Pull-ups
10 Calorie Row, Bike, or Ski
30 Double-Unders or 45 Singles

then...

Three sets of:
8 Bench Plank Dumbbell Rows each arm
10 Glute Bridge Single Arm Floor Presses each arm
12 Tall Kneeling Crush Grip Dumbbell Curls
16 Hollow Rocks
Rest 45 seconds

“ENDURANCE (AKA SWEAT SESH)”

Five rounds @continuous effort:
30/24 Calorie Row
30/24 Calorie Bike Erg
30/24 Calorie Ski