Tuesday, August 12 2025

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

Station 1: 10-12 Ring Rows + 15 Second Hold on Last Rep

Station 2: 12-16 Dumbbell Death March

Immediately followed by…

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

Station 1: Dumbbell Bench Press x 8-10 reps

Station 2: 15 Heavy Russian Kettlebell Swings

B.

Every 2 minutes, for 18 minutes (3 sets of):

Station 1: 30 Second Max Calorie Echo/Assault Bike

Station 2: 30 Seconds Max Barbell Push Press 95/65 OR Ski Erg (if available)

Staiton 3: 30 Seconds of Lateral Burpees Over the the Bar