Wednesday 2/25/2026

Every minute, on the minute, for 20 minutes (4 sets of):
Station 1: 10-12 Strict Pull-Ups
Station 2: 10-12 Stationary Dips
Station 3: 12-15 Ring Rows
Station 4: 20-30 Second Nose to Wall Handstand Hold
Station 5: Rest
* Bands ok *

B.

Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 15/12 Calorie Row
Station 2: 12-16 Alternating Dumbbell Hang Clean and Jerks (50/35lbs)
Station 3: 200-250 Foot Shuttle Run (25 foot increments)
Station 4: 50 Foot Dumbbell Front Rack Walking Lunge (50/35lbs)

At the 12:00 mark...

One round for time of:
15/12 Calorie Row
16 Alternating Dumbbell Hang Clean and Jerks (50/35lbs)
250 Foot Shuttle Run (25 foot increments)
50 Foot Dumbbell Front Rack Walking Lunge (50/35lbs)

Cap = 16 Minute Mark