Monday 1/12/2026

Option 1:
Five sets of:
12-16 Alternating Pistol Squats
10-12 Banded Strict Pull-Ups
Rest 60 seconds

Option 2:
Five sets of:
10 Tempo Goblet Hold Alternating Cossack Squats (5/leg) @ 1111
10-12 Banded Strict Pull-Ups
Rest 60 seconds

Option 3:
Five sets of:
12-16 Alternating Box Step Ups (weighted however - 6-8/leg)
10-12 Banded Strict Pull-Ups
Rest 60 seconds

B.

Against a 6 minute clock, perform as many calories as possible of:
20-24/16-20 Calorie Row
200 Meter Run
20-24/16-20 Assault Bike
200 Meter Run
Max Calorie Row in the remaining time.
Rest 2 minutes between sets and repeat for THREE total sets (22 minutes, not including final rest).

* Primary Goal = 60-90 Seconds for Max Calorie Row (each set).. Adjust calories accordingly.
* Secondary Goal = Consistent Splits/Calories