Tuesday, September 30 2025

Strength: Every minute, on the minute, for 15 minutes (3 sets of):

Station 1: 50 Foot Farmer Hold Walking Lunge

Station 2: 10-12 Dumbbell Floor Press

Station 3: 50 Foot Farmer Hold Walking Lunge

Station 4: 10-12 Dumbbell Bent Over Rows

Station 5: Rest

*Use the same dumbbells for each movement.

Metcon: For time

800 Meter Run

200m Farmer Carry (70/53lbs)

20 Burpee Broad Jumps

800 Meter Run

20 Burpee Broad Jumps

200m Farmer Carry (70/53lbs)

800 Meter Run

Goal = <22 Minutes

Cap = 25 Minutes