Saturday 8.3.2024

“FITNESS”

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:
12 Calories of Rowing (or 9 Calories of Echo Bike)
12 Alternating Dumbbell Snatches
12 Alternating Goblet Reverse Lunges w/Dumbbell
12 Single Arm Dumbbell Push Presses (6 each arm)

“PERFORMANCE”

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:
15 Calories of Rowing (or 12 Calories of Echo Bike)
12 Deadlifts (155/103 lbs)
9 Hang Power Cleans (155/103 lbs)
6 Shoulder to Overhead (155/103 lbs)

“BURN”

Every minute, on the minute, for 25 minutes (5 sets) for max reps of:
Minute 1: 10-15 Calorie Bike, Ski or Row
Minute 2: 10-15 Strict Hanging Knee Tucks
Minute 3: 100-150 Meter Run
Minute 4: 60 seconds of Max Reps of Single Arm Devil's Presses
Minute 5: Rest

“ENDURANCE (AKA SWEAT SESH)”

90 Second Bike @85%
Rest 30 seconds
60 Second Row @90%
Rest 30 seconds
30 Second Ski or Run @95%
Rest 60 seconds
x 5-8 rounds

**note cals for each station, and try to stay as consistent as possible