| Warmup 7:00 running clock 20 steady forward bodyweight lunges/leg 700m row max hanging strict leg raises in remaining time |
| Workout 5 Rounds of: 3:00 AMRAP 3:00 row 10 dumbbell front rack forward lunges 2×35/25 5 strict pullups Rx+ 50/35 So–you do an AMRAP of lunges and pullups, then you get on the rower and get as many cals in 3:00 as you can |
| Cooldown 1:00 quad smash/side Then :10 breath hold :30 normal :15 hold :30 normal :20 hold :30 normal :25 hold |
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