Friday 5/1/2026

Complete as many rounds and reps as possible in 20 minutes of:
200 Meter Run OR 20/16 Calorie Row or Echo/Assault Bike
200 Foot Farmer Carry (70/53lbs)
100 Foot Plate Push (25-45lbs) *
50 Foot Burpee Broad Jump

B

Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 10-12 Dumbbell Z Press
youtube.com/watch?v=bJFi3gKbrr8
Station 2: 16-20 Dumbbell Death Marches (8-10/leg)
youtube.com/watch?v=S5d83EC6rj4
Station 3: 12-15 Ab Wheel Rollouts
youtube.com/watch?v=IQYh0vB5X6c&t=51s

Straight into...

Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 10-12 Dumbbell Bent Over Rows
Station 2: 16-20 Dumbbell Walking Lunges (8-10/leg)
Station 3: 6-8 Strict Toes to Bar or Hanging Leg Raises
youtube.com/watch?v=JigA9pBFdn0