friday, june 12, 2026

Friday 

6/12/2026

A. EMOM 16 minutes

min 1: Echo bike 12/9 cals

min 2: Farmers walk 50m 

min 3: Row 12/9 cals 

min 4: 1-3 rope climbs or 4-6 supine to standing RC

B. 3 sets for quality 

    B1. Barbell on back reverse lunge x8 reps/leg

*NOT alternating

    B2. 3-point DB row x8 reps/arm

Essentials 

A. Bike/ Row 2-3 min 

+

3 sets 

Single leg hops over line x8-10/leg

Side plank clamshell x6-8/side

Single leg RDL x8-10/leg 

B. 16 minute EMOM 

     Min 1: Barbell bench x10-12 

    min 2: shuttles runs max reps in :40

   min 3: KB gorilla rows x12-16 

    min 4: Echo bike :40 @ consistent effort

C. Extra credit 

3 sets 

Banded face-pulls x20-25