Thursday Jan 01, 2026
NYD
Strength
OPEN GYM OPTIONS
A. Filthy Fifty
50 Box Jumps 24/20
50 Jumping Pull-ups
50 KBS 35/26
50 Walking Lunges
50 KTEs
50 Push Press 45/35
50 Good Mornings 45/35
50 Wall Balls 20/14
50 Burpees
50 Double Unders
B. For Time:
100/80 Cal Row
80 Alternating Step Ups 24/20
60 Burpees
40 Pull-ups
20 Devil's Press 50s/35s
C. 19min EMOM
min1: bike calories
min2: alt step ups
min3: 10m shuttle sprints
min4: Rest
