PODIUM WOD

“Echo Tempo”
Every 4:00 x 5 Rounds (20 min)

• 10/8 Cal Echo or Assault Bike

• 15 Sit-ups

• 10 Dumbbell Snatches (Alt arms, 50/35 lb RX | 35/20 lb Scaled)

• 10 Box Step-Overs (24/20”)

Goal: finish each round in 2:30–3:15 to allow rest before next round

Optional Strength Accessory:
4 Rounds:

• 12 DB Bent-Over Rows

• 10 Ring Rows or Tempo Pull-ups

• 30s Hollow Rock Hold