Wednesday, July 2 2025

Strength: Every 90 seconds, for 24 minutes (8 sets of):

Station 1: 17-22/13-17 Calorie Echo/Assault Bike

Station 2: 17-22/13-17 Calorie Row OR 200 Meter Run

Goal = <60 Seconds of Work Each Station

*If you can finish in under 60 seconds, consider increasing the calories by 1 each set.

Metcon: Every minute, on the minute, for 15 minutes (3 sets of):

Station 1: 8-12 Skull Crushers + 8-12 Dumbbell Hammer Curls

Station 2: 8-12 Bulgarian Split Squats (right)

Station 3: 8-2 Bulgarian Split Squats (left)

Station 4: 30 Seconds of Pallof Hold Bicycles (right)

Station 5: 30 Seconds of Pallof Hold Bicycles (left)