Tuesday 3.11.2025

“FITNESS” & “Performance”

A. In teams of two, alternate tasks to complete as many rounds and reps as possible in 12 minutes of:
4/3 Strict Pull-ups (or 6 Ring Rows)
10/8 Calorie Bike Erg
80-ft Dual Kettlebell Front Rack Carry

*Advanced option: Strict Pull-ups can be substituted with 1 Rope Climb, or 1-3 Bar or Ring MUs for those that want to work these

Rest 3 minutes, then...

In teams of two, alternate tasks to complete as many rounds and reps as possible in 12 minutes of:
4 Single Arm Devil's Presses
10/8 Calorie Ski Erg
8 Plank Dumbbell Pull Throughs

*Advanced option: Pull Throughs can be substituted with 6-8 Ring Dips or Strict Handstand Push-ups for those that want to work these

B. Two or three sets of:
10-12 Zottman Curls @ 20X0
Rest as needed
15-20 Overhead Banded Tricep Extensions @ 20X0
Rest as needed
30-40 Seconds of Weighted Flutter Kicks
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

Every 9 minutes, for 36 minutes (4 sets):
300/270 Meter Ski
600/540 Meter Row
900/810 Meter Bike Erg

*Scale the distances such that you get at least 2 minutes of rest between intervals