Friday
5/1/2026
3 rounds for time
7 Wall walks
Farmers walk 150m @ 70#/53# per hand
Echo Bike 20/16 cals or Row 24/18 cals
+
Extra Credit
30 Banded tricep pushdowns
15 DB hammer curls
x3 sets
essentials 5-1-26
A. Take 10 minutes to complete 3 sets of the following:
Flat dumbbell bench press x20,16,12
-increase load as reps go down
KB Gorilla Row x14-16 reps
+
B. Every 3:00 x6 sets (3 sets each)
set 1: Bike erg 1000/800m
set 2: Ski erg 13/11 cals + SB bearhug carry 2-3 shuttles
set 3: Row 16/14 cals + 60 jump rope
Related Posts.
related posts