Friday 9/19/2025

Every minute, on the minute, for 20 minutes (4 sets of):
Station 1: 8-12 Tempo Dumbbell Bench Press @ 21X1 (record load)
Station 2: 8-10 Tempo Goblet Hold Good Mornings @ 1111
youtube.com/watch?v=garlftcDXsM
Station 3: 60 Second Bike or Row @ Zone 2 Pace
Station 4: 10-12 Paloff Rotations (each direction)
youtu.be/WpE8As2K9EM
Station 5: 60 Second Bike or Row @ Zone 2 Pace

Rest 5 minutes, then, at the 25:00 mark...

Every minute, on the minute, for 20 minutes (5 sets of):
Station 1: 6-8 Strict Handstand Push-Ups OR 10-12 Push-Ups
Station 2: 12-15 Russian Kettlebell Swings (record load)
Station 3: 60 Second Bike or Row @ Zone 2 Pace
Station 4: 50 Foot Banded Suitcase Carry (each side)
youtube.com/shorts/261_kNrB-v8 (just one kb)
Station 5: 60 Second Bike or Row @ Zone 2 Pace