Friday 1/9/2025

Three sets of:
12 Back Squats @ 50+%
Rest 3 minutes between sets

B.

Every 2 minutes, for 16 minutes (4 sets of):
Station 1: 22-24/15-18 Calorie Echo/Assault Bike
Station 2: 22-24/15-18 Calorie Row OR 300 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).

Andrew Malek-Zadeh