Tuesday 10/21/2025

Every 6 minutes, for 24 minutes (4 sets of):

Odd Sets:

400 Meter Run
400/350 Meter Row OR 30/25 Calorie Echo/Assault Bike
400 Meter Run

Even Sets:

400/350 Meter Row OR 30/25 Calorie Echo/Assault Bike
400 Meter Run
400/350 Meter Row OR 30/25 Calorie Echo/Assault Bike

Goal = < 5:30 Minutes/Set. Please adjust distances and/or calories accordingly.

B.

Every minute, on the minute, for 10 minutes (2 sets of):
Station 1: 10 Tempo Deadbugs @ 1111
Station 2: 10 Banded Clamshells (each leg)
Station 3: 100 Foot Medium-Heavy Farmer Carry
Station 4: 10-12 Tempo Banded Face Pulls @ 21X1
youtu.be/skpt8oR-6w0
Station 5: 15-20 Banded Hamstring Curls
youtu.be/xZvkSyblSMI

Andrew Malek-Zadeh