Monday 03/30/2026

WORKOUT

Part 1) 0:00-10:00

For Time: (in as few intervals as possible)

70/50 Cal Echo Bike

*Performed as 1:00 on and 1:00 off 

10:00-12:00 REST / / TRANSITION

Part 2) 12:00-22:00

For Time: (in as few intervals as possible)

100/80 Cal Row

*Performed as 1:00 on and 1:00 off

POST WORKOUT STRENGTH

Every 2 Min for 12 Min (6 sets)

3 Overhead or Front Squats!

*Start @ 70% of 1RM and build as able!