Thursday 7/31/2025

Complete as many rounds and reps as possible in 40 minutes of:
10 Dumbbell Push Press (50/35lbs)
20 Banded Hammer Curls
youtube.com/watch?v=A6UnlZZmHM8&featu
400 Meter Run, 500 Meter Row OR 1000 Meter Concept 2 Bike Erg
10 Stationary Dips or Bench Dips
20 Russian Kettlebell Swings (53/35lbs)
400 Meter Run, 500 Meter Row OR 1000 Meter Concept 2 Bike Erg
10 Double Dumbbell Bent Over Rows (50/35lbs)
20 Dumbbell Box Step Ups (1x 50/35lb to 20"" - hold however)
400 Meter Run, 500 Meter Row OR 1000 Meter Concept 2 Bike Erg

Goal: 3+ rounds. Adjust the single modality distance (row/bike/run) to something that can be completed in 2 minutes or less at 80% effort. Each mini triplet (i.e. 10 + 20 + 400) should take 4-5 minutes max.