Friday
6/26/2026
A. 21-15-9
Echo Bike cals or row cals
Hang Power Cleans @ 135#/95#
Toes to bar
♀: 16-12-7 cals
*12 minute time cap
+
B. Take 15 minutes to complete 5 sets
B1. Deadlift x8,6,4,2, Max UB
B2. Incline Dumbbell Bench Press x10-12 reps
*your max UB set will be same weight used for the 8’s
Essentials 6-26-26
A. 3 sets
A1. Tibialis raises x15-20
A2. Plate halos x8-10/side
A3. Dual feet glute birdge x8-10
B. 20 minute AMRAP
Buy in: Accumulate 2:30
Then in remaining time complete an AMRAP of the following:
FLR (weighted optional)
14 DB snatches
14 walking lunges
Row 250m, Bike 8 cals, or run 200m
Extra credit: 3 sets
12-15 barbell reverse curls
Banded face-pulls x20-25
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