Thursday 7/24/2025

Every minute, on the minute, for 10 minutes (5 sets of):
Station 1: 15-20/10-15 Calorie Row
Station 2: 6 Devil's Press (50/35lbs)*

Rx+ Option: Add 1 Devil's Press Each Round

At the 10:00 mark, rest 2 minutes, then...

Every minute, on the minute, for 10 minutes (5 sets of):
Station 1: 15-20/10-15 Calorie Echo/Assault Bike
Station 2: 8 Dumbbell Box Step Overs (50/35lbs to 20")

Rx+ Option: Add 2 Step Overs Each Round

For both EMOM's, the calories in station 1 should take around 45-55 seconds to complete at about a 7/10 effort. Adjust the calories accordingly.

B.

Every 90 seconds, for 18 minutes (3 sets of):
Station 1: 16-20 Tempo Dumbbell Death Marches @ 1111 (8-10 each leg; record load used)
youtu.be/CPXNy8d5i_k
Station 2: 8-12 Dumbbell Strict Press
Station 3: 30 Seconds of Jumping Lunges or 50 Foot Weighted Walking Lunge
Station 4: 8-10 Top to Bottom Banded Wood Choppers (each side)
youtube.com/watch?v=yya4VQmlOa0