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Wednesday 03/18/26

  • 19 minutes ago
  • 1 min read

Warm-Up 3 rounds

250 m row

10 ring rows

10 push-ups

15 band pull-a parts

20 jump rope


Strength (15 min)

Bench Press

5 sets:

5 reps building each set


Between sets:

10 hollow rocks 0:30 sec hold

10 banded face pulls


Team Workout (16 min)

Relay Style

Every round both partners complete:

16 wall balls

12 burpees

10 toes-to-bar

50 m sprint to parking gate



Score = rounds.


Cool Down

 
 
 

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