TARGET SCORE
Target Calories each set: 45/35 +
Minimum Calories before scaling each set: none
STIMULUS and GOALS
Stimulus today is high intensity. Goal is to aim for similar scores across rounds or slightly faster for each round.

We want you to hold a consistent 80-85%+ effort.

Aim to hold 1200+/1050+ calories per hour across all sets and calories.

WORKOUT STRATEGY & FLOW
Row: You should focus on long, strong pulls with each row stroke. The other machines will affect your row but we don’t want you to lose pace. Breathing with each pull will assist you in better pacing and assist in preventing burning out early.

Echo bike: Legs will be fatigued from the row/ski. Here is where you can focus on using the upper body alittle more.

Ski: Work to close the hips forcefully each pull and leverage your torso to keep a high output.

TARGET SCORE
Target time: sub 12 minutes
Time cap: 15 minutes
STIMULUS and GOALS
We have a great finisher for session 1. The bigger sets are there to challenge your ability to keep moving and to make you want to stop when you know you can stay going!
WORKOUT STRATEGY & FLOW
GHDs: Aim for 1-2 sets if possible for each 50. Work on your breathing through each set and using the hands with speed and momentum to carry you over.

Double Front Rack Walking Lunge: Lunge is done with two Kettlebells on the shoulders. The goal is 50’ unbroken and work to avoid the "stutter step" while moving with the challenging weight.

Handstand Walk: This is a BIG set. Work for fast sets of 50’ and kick down for quick breaks to shake out as needed.