Friday, October 24 2025

Strength: 4 Sets

21’s

100 Foot “Gun Walk”

Max Band Push-downs

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

Station 1: 8-10 DB Row + Bench Press 8-10 reps

Station 2: 50 Foot Farmer Hold Walking Lunge (50/35lbs)

At the 10:00 mark…

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

Station 1: 8-10 Toes to Bar + 8-10 Wall Balls 20/14

Station 2: 30 Second Echo/Assault Bike for Calories