Friday 1/16/2026

Every 2:30, for 20 minutes:

Station 1: 25-30/20-22 Calorie Echo/Assault Bike
Station 2: 25-30/20-22 Calorie Row, Ski Erg, or 400 Meter Run

Goal = Treat each interval as a "for time" piece. How fast can you go and how quickly can you recover without significant dropoff (more than a 3-5 second deviation from your fastest time).

B.

Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 15 Skull Crushers
Station 2: 15 V-Ups or 10 Ab Wheel Rollouts
Station 3: 15 Inverted Rows, Seated Cable/Banded Rows, or Lat Pulldowns
Station 4: 5-10 Strict Toes to Bar or Hanging Knee Raises