Wednesday, December 3 2025

Metcon: Every 4 minutes, for 16 minutes (2 sets of):

Station 1: 20/15 Calorie Echo/Assault Bike SPRINT

Station 2: 20/15 Calorie Row SPRINT

Goal = <60 Seconds of Work/Set

B)

Every minute, on the minute, for 16 minutes (4 sets of):

Station 1: See Saw Dumbbell Bench Press x 10 reps (each arm)

Station 2: 15 V-Ups

Station 3: 10-12 Tempo Ring Rows @ 21X2

Station 4: 8-10 Ab Wheel Rollouts

At the 16:00 mark, rest 2 minutes, then…

Every minute, on the minute, for 9 minutes (3 sets of):

Station 1: 12-15 Dumbbell Overhead Triceps Extensions

Station 2: 12-15 Barbell Curls

Station 3: 30-45 Second Hollow Hold