Format: 5 Rounds — Work 2:30 / Rest 1:00
Per Round → 200 m Run • 12 cal Bike (Row ok) • 8 DB Thrusters (35/25) • 6 Burpee Box Jumps (24/20″)
Scaling
Beginner → 100 m Run • 8 cal Bike • 6 DB Thrusters • 6 Step-Ups
Intermediate → Rx pattern with lighter DBs
Longevity 50+ → 100 m Walk/Bike • 6 Seated DB Thrusters • 6 Step-Ups
