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