Friday
7/3/2026
A. Take 15 minutes to complete 4 sets
A1. Dumbbell RDL Isometric x8 reps (2 sec hold)
A2. Hollow body rock 30-45 seconds
A3. rope climb x1-4 reps or supine to standing x4-6
B. 3 rounds for time
20 single arm DB hang clean and jerks @ 50#/35#
5 Wall walks
20 single DB step-ups 24″/20″ 50#/35#
Essentials
“1776”
4 rounds for time
Run 200m
24 mountain climbers
24 DB snaches
24 sit-ups
24 squats
24 Ring rows
24 Step-ups
30min time cap
Related Posts.
related posts