Sunday – Dec 07, 2025

Sunday.

A) Cardio Party

Part 1 –

for time:

3 rounds

30/23 cal machine

20 kb swings 55/35# or 10 HPC

rest as needed

OTM x 12:00

1 = amrap strict pull ups

2 = 3/2 wall walks

3 = :40 jump ropes [heavy or drag]

OTM x 12:00

1 = 50′ heavy sled push + 50′ heavy sled drag

2 = 100′ heavy FC

3 = 20 sit ups

B) Finisher

100 banded curls

100 banded tricep ext