Tuesday, September 29, 2026

3 rounds
10 calorie bike or row
50 single under jump ropes

Sprints (2:30 windows per set)
3x20 cal echo bike (rest till 2:30)
right into-
3x20 calorie row (rest till 2:30)

For Time
200' farmers carry hold weights by side you pick load
100 anchored situps
75 dips no weight
50 dumbbell snatch 50#/35# dumbbell alt arm (25 each arm)
25 burpee pull ups