Monday, September 2 2025

Strength: 5 Sets

Push Press x 5 reps

Superset: Banded Tricep extension x 15 reps

Metcon: Every minute, on the minute, for 24 minutes (5 sets of):

Station 1: 30 Second Wall Sit + 12-16 Jumping Lunges

Station 2: 8-12 Dumbbell Push Press

Station 3: 12-15/8-12 Calorie Echo/Assault Bike

Station 4: Rest

Station 5: 8-12 Tempo Ring Rows @ 2111 or 5-6 Weighted Pull-Ups

Station 6: 8-12 Dumbbell Front Squats

Station 7: Max Distance Shuttle Run (25 Foot Increments)

Station 8: Rest