Friday
10/2/2026
A. Pause Back Squat
x4 reps Every 2:30 x6 sets
*start @ 6/10 of RPE
*Last set @ 8-9/10 of RPE
B. 2 minute AMRAP
12 Front squats @ 115#/75#
10 Pull-ups
8 Box-jumps 24″/20″
AMRAP Power Snatches remaining time
rest 2:00
x4 sets
essentials 10-1-26
8 minute AMRAP
Bike erg 11/9 cals @ tough effort
7 Bench press
rest 2:00
8 minute AMRAP
Ski erg 9/7 cals
13 wall ball
rest 2:00
8 minute AMRAP
Row 10/8 cals
Farmers walk 3 shuttles
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