Tuesday, December 16, 2025
Strength
Take 12:00 to Establish
5RM Front Squat
Conditioning
“Engine Room”
3 Rounds for Time
25/20 Calorie Bike Erg
60ft Dual Dumbbell Walking Lunge
400m Run
25 Wall Balls
Dumbbells: 2 × 35/25lb, 15/12kg
Wall Ball: 20/14lb, 9/6kg to 10/9ft
Bike Alternatives:
20/14 Calorie Echo Bike
22/17 Calorie Assault Bike
Score = Time
Optional Accessories
3 Sets: For Quality
10-12 Reverse Nordic Curls
:20/:20 Single Leg Hip Thrust off Bench Hold (Belly Breathe Focus)
5/5/5 3-Way Banded Pull Aparts
:20/:20 Single Arm Ring Plank
