Friday
6/19/2026
Every 5:00 x5 sets
Run 300m
15 v-ups
10 DB/kb step-ups 50#/35# per hand 20″ box
*adjust run to finish in 90 seconds or faster
Extra credit
3 sets
Db external rotation x12-15 reps/side
banded tricep pushdown 30 reps
essentials 6-19-26
A. x6 sets: consistent reps is the goal
:30 ski erg
rest :30
:30 SLAM balls
rest :30
:30 plank on elbows
rest :30
:30 step-ups
rest :30 x6 sets
B1. Back rack reverse lunge
x6-8/side not alt.
rest as needed
B2. Half kneeling DB strict press
x8-10/arm
rest as needed x3-4 sets
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