Friday
7/24/2026
A. 10 rounds for time
8 single arm DB s2oh heavy 70#/50#
6 pull-ups
4 box-jumps 30″/24″
+
3-4 sets for quality
Barbell rollout x6-12 reps
DB skull crusher x20 reps
essentials 7-24-26
A. Bike 2-3 min
+
3 sets
Banded lateral x10/side
single leg plate jumps x6-8/leg
Hollow holds :20-:30
+
B. 16 min EMOM
Min 1: Echo Bike 8/6 cals
min 2: 10-12 KB sumo deadlift high-pulls (Heavy)
min 3: Row 9/7 cals
min 4: Pike handstand push-up x8-10 or skill work on wall walks x :40
right into: 5-8 min cooldown walk
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