Thursday 3/19/2026

Every 90 seconds, for 6 minutes (4 sets of):
1 Power Jerk @ 70+%

At the 6:00 mark...

Every 3 minutes, for 9 minutes (3 sets of):
8 Power Jerks @ 50-60%

Focus:
-Build during the first 6 minutes.
-Rep speed and hypertrophy during the last 9 minutes.

B.

For time:
400 Meter Run or 500 Meter Row
25/20 Calorie Echo/Assault Bike or 1000 Meter C2 Bike
400 Meter Run or 500 Meter Row
50/40 Calorie Echo/Assault Bike or 2000 Meter C2 Bike
400 Meter Run or 500 Meter Row
25/20 Calorie Echo/Assault Bike or 1000 Meter C2 Bike
400 Meter Run or 500 Meter Row

Goal = < 16 Minutes
Cap = 19 Minutes