Wednesday, July 23 2025

Strength: Every minute, on the minute, for 10 minutes (5 sets of):

Station 1: 15-20/10-15 (tel:15-20/10-15) Calorie Row

Station 2: 10 Alt. DB snatches (50/35lbs)*

At the 10:00 mark, rest 2 minutes, then…

Every minute, on the minute, for 10 minutes (5 sets of):

Station 1: 15-20/10-15 (tel:15-20/10-15) Calorie Echo/Assault Bike

Station 2: 8 Dumbbell Box Step Overs (50/35lbs to 20″)

Metcon: AMRAP 18

30 Walking Lunges

30 KB Swings 53/35

30 Push-ups

400/300m Row