Friday, October 3 2025

Strength: Option 1:

Every minute, on the minute, for 10 minutes:

6-8 Butterfly Pull-Ups

Option 2:

Every minute, on the minute, for 10 minutes:

5-7 Chest to Bar Pull-Ups

Option 3:

Every minute, on the minute, for 10 minutes:

3-5 Muscle Ups (bar or ring)

Option 4:

Every minute, on the minute, for 10 minutes:

Station 1: 10 Ring Rows

Station 2: 20-30 Second Nose to Wall Handstand Hold

Metcon: Every 5 minutes, for 15 minutes (3 sets of):

15/12 Calorie Echo/Assault Bike

15 Burpees

15/12 Calorie Echo/Assault Bike

*Rollover counts towards the second bike. So, you just have to end at 30/24 total calories between the two efforts. You do have to stop biking once it hits the initial 12/9 though.