Tuesday 13.06.23

Quiz Night coming up!

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Fitness:

A. 10 minutes to complete 3 sets:

Supine Chest to Ring Hold 20 seconds (modify feet for intensity)

- 1 min rest -

Max Top of Ring Support Hold

*If you can't get a least 10 seconds, go to the parallel bars.

- 1 min rest -

B. 6 min AMRAP:

400m Run

AMRAP Ski Cals in remaining time

- 2 min rest -

6 min AMRAP:

400m Run

AMRAP Bike Erg Cals in remaining time

- 2 min rest -

6 min AMRAP:

400m Run

AMRAP Row Cals in remaining time

- 2 min rest -

6 min AMRAP:

400m Run

AMRAP Echo Bike Cals in remaining time

Performance:

A. See Fitness

B. 6 min AMRAP:

400m Run

AMRAP Row Cals in remaining time

- 2 min rest -

6 min AMRAP:

400m Run

AMRAP Echo Bike Cals in remaining time

- 2 min rest -

6 min AMRAP:

400m Run

AMRAP Ski Cals in remaining time

- 2 min rest -

6 min AMRAP:

400m Run

AMRAP Bike Erg Cals in remaining time

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Log all workout results to Beyond the

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