August 14, 2026

10 minutes ago
1 min read

Part 1

Every 40 sec x 6

Rotate btwn 2 movements

Movement 1: 3 DB Squat Jumps

Movement 2: 2 High Box Jumps

Part 2

Back Squat

2 Reps at 80%

1 Rep at 85%

Max Reps to Technical Failure

at 90%

Rest 2-3 Mins Between Sets

PART 3

For Time

400m Run/500 Row/1100 Bike/400 Ski

30m (3 Lengths) Single-Arm Suitcase Lunge

400m Run/500 Row/1100 Bike/400 Ski

30m Single-Arm Front Rack Lunge

400m Run/500 Row/1100 Bike/400 Ski

30m Single-Arm Overhead Lunge

400m Run/500 Row/1100 Bike/400 Ski

Time Cap: 15 mins

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