Friday
7/31/2026
A. For time
50 Prisoner step-ups 24″/20″
40/32 cal row or Echo Bike 30/22 cals
30 Pull-ups
20 thrusters @ 105#/75#
rest exactly 1:00 then work back up the list
+
B. 3 sets for quality
GHD sorenson hold 45-60 seconds
Side plank 30-45/side
Essentials
Choose your own adventure!
20 minute AMRAP
Row 300m or Ski erg 300m or Bike erg 16/14 cals or run 300m
75 single unders
Odd object
*your choices for odd objects are the following
-plate overhead carry 100m
-Sandbag bearhug carry 100m
-Plate push 2 shuttles
*Alternate each round for your cardio machine
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