Friday
7/17/2026
A. For time
Run 600m
+
21-15-9
Deadlifts @ 185#/125#
Kipping HSPU
+
Run 600m
B. 3 sets for quality
DB Bicep curl x5.10 (5 heavy, 10 light)
Banded tricep pushdown x30 reps
essentials
with a partner
15 minute AMRAP alternating whole rounds
Ski erg 5 cals
15ft walking lunge
8 DB incline bench press
15ft walking lunge
rest 5:00
15 minute AMRAP alternating whole rounds
1 rope climbs or 3 supine to standing RC
30 jump rope
8 GHD sit-ups
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