friday, August 21, 2026

Friday

8/21/2026

A. Deadlift

-Take 12 minutes to build to a heavy 3 for the day 

B. 3 minute AMRAP

20 Ab mat sit-ups

3-6-9-12… Deadlifts

rest 3:00

x3 sets 

deadlifts @ 70%-60%-50% of part A

essentials 8-21-16

Every 8:00 x4 sets (2 sets each alternatng)

set 1-

Run 200m

35 dual dumbbell thrusters 

Run 200m

set 2-

Bike erg 30 cals or ski erg 22 cals 

30 slamballs

Bike erg 30 cals or ski erg 22 cals