Thursday 4/9/2026

"Core-Dio"

Complete as many rounds and reps as possible in 30 minutes of:
200 Meter Run
15/12 Calorie Row
20 V-Ups
200 Meter Run
15/12 Calorie Echo/Assault Bike
20 Sit-Ups
200 Meter Run
15 Down Ups
youtube.com/watch?v=KzJNUj420Z0
20 Seated Knee Tucks

B.

Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 10-12 Dumbbell Curls
Station 2: 10-12 Dumbbell Overhead Triceps Extensions
youtu.be/2Ij5pCnsXRY
Station 3: 10-12 Dumbbell Lateral Raises

Andrew Malek-Zadeh