Wednesday 12/3/2025

Every 4 minutes, for 16 minutes (2 sets of):
Station 1: 20/15 Calorie Echo/Assault Bike SPRINT
Station 2: 20/15 Calorie Row SPRINT

Goal = < 60 Seconds of Work/Set

B.

Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: See Saw Dumbbell Bench Press x 10 reps (each arm)
youtube.com/watch?v=R4yQZHNbsm0
Station 2: 4-6 Tempo Jefferson Curls @ 2222
youtube.com/watch?v=oY4jFsE8dgc
Station 3: 10-12 Tempo Ring Rows @ 21X2
Station 4: 8-10 Ab Wheel Rollouts
At the 12:00 mark, rest 2 minutes, then...

At the 12:00 mark, rest 2 minutes, then...

Every minute, on the minute, for 6 minutes (2 sets of):
Station 1: 12-15 Dumbbell Overhead Triceps Extensions

youtu.be/2Ij5pCnsXRY
Station 2: 12-15 Barbell Curls
Station 3: 30-45 Second Hollow Hold