Thursday 01/29/2026

WARM UP

AMRAP 15 (For Quality)

*Aim for 3 Rounds

50ft / 50ft DB/KB Suitcase carry

:30/:30 Side Plank

10 90/90 Hip Rotations

10 Glute Bridges

:30/:30 ISO Lunge Hold

1 Min Echo Bike

STRENGTH

EMOM 6

6 Back Squats (Week 3 of 7)

*Same weight as last week or slightly heavier!

WORKOUT

10 Min Max Cal Echo Bike “Test”

*We will test this again in the next few weeks!

*You choose the intensity!