Friday
5/7/2026
A. Take 15 minutes to complete the following
Back Squat
2×3 @ 85%
2×2 @ 90%
2×1 @ 95%
B. 3 rounds for time
21 front squats @ 95#/65#
15 box-jumps 24″/20″
9 strict Handstand push-ups
essentials 5-8-26
A. For time w/ a partner switching every 90 seconds:
A. 8 rounds of:
15 DB bench press
15 KB Sumo deadlift high-pulls
40 jump rope
*A is complete after 8 total rounds are completed
B. Bike erg 100/120 cals
*B is complete after cal marker is reached
*Partner 1 will be working on A while partner 2 is working on B. At the :90 mark they will switch and pick up where the other left off until 8 rounds of A are complete and calories on B are complete
*When either A or B is complete one partern must hold FLR while other partner works
*18 min Time cap
+
B. 3 sets
Standing DB lateral raises x12-15
Banded bicep curls
Max reps in :25
