Friday 12/12/2025

Complete as much distance as possible in 8 minutes of:
600-800 Meter Run
400-600 Meter Row
Max Distance/Calories ____ in the remaining time.

Rest 2 minutes between sets and repeat for THREE total sets.

Set 1 - Bodyweight Walking Lunge (25 foot increments)
Set 2 - Farmer Carry (53/35lbs in 25' increments)
Set 3 - Echo/Assault Bike

* You should have at least 60 seconds for the "max distance" movement. Adjust the run and/or row distances accordingly.
B.

Three sets of:
60-90 Second Elbow Plank Hold
Rest 30 seconds
10-12 Tempo Ring Rows @ 1111
Rest 30 seconds
10-12 Tempo Arnold Press @ 1111
youtube.com/watch?v=yFC-VhmZUhA
Rest 30 seconds