Monday
8/10/2026
A. EMOM x20 minutes
min 1: 12-15 DB bench press @ 50#/35# per hand
min 2: 8-10 deadlifts @ 225#/155#
min 3: Side plank 20s/side
min 4: Pulling movement athletes choice x 30-45sec
*pulling movement can be strength or skill work
Bar Muscle-ups, Strict or kipping pull-ups, Ring rows
B. Row 500m Max effort
Essentials
A. 2 sets
:40 on :20 off DB bench Press
:40 on :20 off Echo Bike
:40 on :20 off Strict Banded Pull-Up
:40 on :20 off Sandbag Bearhug Shuttle Carries
*will complete 2 rounds @ each station before switching
*goal is consistent reps across all sets
B. 3 sets
Weighted Side Plank :30/side
Single arm leaning DB lateral raise x10-12/arm
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