Thursday, July 31 2025

Metcon: Complete as many rounds and reps as possible in 40 minutes of:

10 Dumbbell Push Press (50/35lbs)

20 Banded Hammer Curls

400 Meter Run, 500 Meter Row OR 1000 Meter Concept 2 Bike Erg

10 Stationary Dips or Bench Dips

20 Russian Kettlebell Swings (53/35lbs)

400 Meter Run, 500 Meter Row OR 1000 Meter Concept 2 Bike Erg

10 Double Dumbbell Bent Over Rows (50/35lbs)

20 Dumbbell Box Step Ups (1x 50/35lb to 20″ – hold however)

400 Meter Run, 500 Meter Row OR 1000 Meter Concept 2 Bike Erg