Friday 10/3/2025

Option 1:
Every minute, on the minute, for 10 minutes:
6-8 Butterfly Pull-Ups

Option 2:
Every minute, on the minute, for 10 minutes:
5-7 Chest to Bar Pull-Ups

Option 3:
Every minute, on the minute, for 10 minutes:
3-5 Muscle Ups (bar or ring)

Option 4:
Every minute, on the minute, for 10 minutes:
Station 1: 10 Ring Rows
Station 2: 20-30 Second Nose to Wall Handstand Hold

B.

Every 5 minutes, for 15 minutes (3 sets of):
15/12 Calorie Echo/Assault Bike
15 Bar Facing Burpees
15/12 Calorie Echo/Assault Bike

*Rollover counts towards the second bike. So, you just have to end at 30/24 total calories between the two efforts. You do have to stop biking once it hits the initial 15/12 though.

Goal = < 2:00
Round Cap = 2:30

*Adjust the bike calories to something that can be completed in under 55 seconds on the initial bike each round.