Thursday 4/2/2026

Every 90 seconds, for 18 minutes (3 sets of):
Station 1: 6-8 Ring Pull-Ups
Station 2: 1 Wall Walk + 20-30 Alternating Nose to Wall Shoulder Taps
Station 3: 10-12 Dumbbell Pullovers
Station 4: 100 Foot Double Kettlebell Overhead Carry

Three rounds for time of:
400 Meter Run
25 Russian Kettlebell Swings (53/35lbs)
25/20 Calorie Assault Bike
15 Burpees to a 2" Plate

Goal = < 17 minutes
Cap = 19 minutes