Thursday 3.20.2025

“FITNESS” & “PERFORMANCE”

A. Three sets for max reps/calories of:
3 Minutes of Bike Erg or Echo Bike (for Calories)
2 Minutes of Wall Walks
1 Minute of Toes to Bar
Rest 3 minutes

Substitutes for Wall Walks are partial Wall Walks, or Hand-Release Push-ups.
Substitutes for Toes to Bar are Strict Hanging Knee Raises or Supine Toes to Bar.
Toes to Bar can also be switched to Bar Muscle-Ups or Chest-to-Bar Pull-ups for those that want to work those.

B. Two or Three sets for quality of:
Alternating Dumbbell Hammer Curls x 8-10 reps each arm @ 2010
Rest as needed
Dumbbell Skull Crushers x 10-15 reps @ 2010
Rest as needed
Dumbbell Weighted Flutter Kicks x 30-40 seconds
Rest as needed

“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