Friday
7/10/2026
A. For time
3-5-7
wall walks
12-18-24
Front rack reverse lunges @ 115#/75#
75-100-125
Double unders
B. 4 sets for quality
B1. 12 GHD hip extensions w/ 10-20s hold on last rep
B2. Side plank 30-45s/side
essentials 7-10-26
A. 4 sets
1 min Max cal ski
1 min Ring rows
1 min Max cal bike erg
1 min Max slamballs
rest 2:00
*goal is same reps on the cals and slamballs each set
B. 3 sets
B1. 15 DB lateral raises
B2. 30 banded tricep pushdowns
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