Tuesday 3.18.2025

“FITNESS” & “PERFORMANCE”

A. Three working sets of:
Front Rack Reverse Lunge (Barbell, Kettlebells, or Dumbbells) x 6-8 reps each leg @ 20X0
Rest 60 seconds
Single Arm Dumbbell Row x 8-10 reps @ 20X0
Rest 60 seconds
L-Sit or Tuck Sit Hold x 20-40 seconds
Rest 60 seconds

Perform one warm-up set to find a working weight that is a 7-8/10 RPE for your working sets.

B. In teams of two, with one partner working at a time, complete two sets for max reps/calories of:
2 minutes of Wall Balls
2 minutes of Rowing (for Calories)
2 minutes of Burpees
2 minutes of Echo Bike (for Calories)
Rest 2 minutes

Partners switch from working to resting as often as they like.

“ENDURANCE (AKA SWEAT SESH)”

6 Minutes @85-90% effort:
8/6 Calorie Ski
8/6 Calorie Row
8/6 Calorie Bike
Rest walk 2 minutes
x 3-5 sets