Sunday’s Mission


Sunday’s Mission

104010 Fitness – Group Fitness

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10: Prep

Warm-up (No Measure)

10mins Continuous – Move with Purpose and Control:

20 Bird – Dog

10m Inch Worm

10m Spider Lunge

30sec Bike/ski or Row


40: Work

Metcon (No Measure)

Cyclical Sets

75sec Row/Bike

75sec Rest

**worm up to about 85% sustainable aerobic pace)

x 4

REST 3 Mins:

20/18 Cal Row/Bike

Rest 2:00min

x 5 TOTAL sets


10: Recover

2min Bike/Row/Ski

2min Butterfly Stretch

2min Couch Stretch/isde