Sat, Oct. 17, 2026

cfelation

2 hours ago

1 min read

Warm up

25 Air Squats

25 Sit ups

3 mins Cardio

Follow up!!!

WOD

Row 500m(450m)/Bike 1100m(900m)

Then,

3 Rounds of:

25 KB Swings

25 Back Squats (95/135)

2x25 ft. Walking Lunges w/ plate (25/35)

250m Row/550Bike (see chart)

24 min TIME CAP

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