july 16, 2026

Every 3:00 × 5

3 pause back squats (3 seconds at bottom)

4 Rounds

:30 bike/row sprint

:30 recovery bike/row

2:00 rest

3 Rounds

:30 bike/row sprint

:30 recovery

1:00 rest

2 Rounds

:30 bike/row sprint

:30 recovery