Thursday, February 5, 2026

Thursday 

2/5/2026

*If you show up early, start with this warmup:

2-3 sets 

1 min Echo Bike

:20-:30 scapula pull-ups 

10 air squats

:20-:20 handstand or OH FB hold

10 walking lunges 

Minutes 00:00-10:00

Ski erg 40/32 cals 

50 Pull-ups

ski erg 40/32 cals 

Minutes 11:00-21:00

Bike erg 40/32 cals 

20 man makers @ 35#/20# per hand 

Bike erg 40/32 cals 

minutes 22:00-32:00

Row 40/32 cals 

75 slamballs 50#/30#

Row 40/32 cals 

minutes 33:00-44:00

Run 600m

10 Wall walks 

Run 600m

*10 minute time cap for each