Tuesday, 08 September 2020


General Warmup:

Run 400m/Row 500m

10 Samsons

10 Army T-pushups

10 Sit-ups

10 Squats

10 Ring rows

Bike 2:00

10m Walking lunges (forward)

10m Walking lunges (backwards)

40m Double kettlebell waiters walk

20m D-ball carry

10 Windmills

10 PVC Passovers


Bike 1:30 for max calories

Rest 1:30*


7 rounds for max calories

*During rest period, athlete must perform a low plank for 45 seconds.  The low plank must be performed sometime during the rest, but can be at the beginning or end of the 1:30 total rest



Post results and experiences to comments


  1. 202.9

  2. Strong work! And welcome back!

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