Monday, July 28 2025

Metcon: Every 3 minutes, for 27 minutes (3 sets of):
Station 1: 8-10 Burpee Box Jump Overs (20-24″ – step is ok) + Bike, Row, Jog or Ski @ Zone 2 Pace the Remainder

Station 2: 200 Foot Farmer Carry (53-70/35-53lbs) + Bike, Row, Jog or Ski @ Zone 2 Pace the Remainder

Station 3: 20-30 Wall Ball Shots (20/14lbs to 10/9′) + Bike, Row, Jog or Ski @ Zone 2 Pace the Remainder

*Each station should be unbroken and/or take 60 seconds or less prior to the zone 2 cardio effort.