Thursday, August 21 2025

Metcon: Eight rounds for time of:

400/350 Meter Row OR 25/20 Calorie Echo/Assault Bike

200 Meter Run @ Zone 2 Pace

Goal = Push the row or bike HARD then use the 200 meter run to bring the heart rate back down.

Time Goal = <22 Minutes

Cap = 25 Minutes

Strength:

Three sets of:

8-12 Tempo Dumbbell Z Press @ 21X1

Rest 30 seconds

8-12 Tempo Single Leg Romanian Deadlifts (each leg) @ 11X1

Rest 60-90 seconds

Followed by…

Three sets of:

8-12 Tempo Dumbbell or Barbell Bent Over Rows @ 21X1

Rest 30 seconds

8-12 Tempo Bulgarian Split Squats (each leg) @ 21X1

Rest 60-90 seconds