Wednesday 10/15/2025

Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 4-6 Tempo Strict Pull-Ups (bar or rings) @ 31A2
Station 2: 30-45 Second Hollow Hold
Station 3: 6-8 Ring or Stationary Dips*

* Add weight or tempo if this is easy; bands if it's difficult.

B.

Every 5 minutes, for 20 minutes (2 sets of):
Station 1: 800 Meter Run or 75/60 Calorie Echo/Assault Bike
Station 2: 20/15 Calorie Row + 150 Foot Farmer Carry (53-70/35-53lbs) + 150 Foot Sandbag Bearhug Carry or Double Kettlebell Front Rack Carry (53-70/35-53lbs)

Goal = < 4:00 of work each round.
Cap = 4:30 each round.