Wednesday

“Dustbringer”

Every 2:00 x 20 Sets (5 @ Each Station)

Station 1: 10 Ring Rows + 200m Run + 10 Air Squats

Station 2: 16/12 Calorie Echo Bike + 16 Renegade Rows

Station 3: 16/13 Calorie Row + 100ft (30m) Farmers Carry

Station 4: 1:00 Accumulated Plank Hold

Dumbbells: 50/35lb, 22.5/15kg

Kettlebells: 70/53lb, 32/24kg

Active:

Every 2:00 x 20 Sets (5 @ Each Station)

Station 1: 8 Ring Rows + 200m Run + 8 Air Squats

Station 2: 14/11 Calorie Echo Bike + 14 Renegade Rows

Station 3: 14/11 Calorie Row + 100ft (30m) Farmers Carry

Station 4: 1:00 Plank Hold

Dumbbells: 50/35lb, 22.5/15kg

Kettlebells: 70/53lb, 32/24kg

Lifestyle:

Every 2:00 x 20 Sets (5 @ Each Station)

Station 1: 8 Ring Rows + 150m Run + 8 Air Squats

Station 2: 12/9 Calorie Echo Bike + 12 Renegade Rows

Station 3: 12/9 Calorie Row + 100ft (30m) Farmers Carry

Station 4: 1:00 Plank Hold

Dumbbells: 35/25lb, 15/12kg

Kettlebells: 53/35lb, 24/16kg