monday, july 13, 2026

Monday 

7/13/2026

Monday 

A. Every 1:30 x8 sets (4 sets each alternating)

     set 1- 8 tall kneeling arnold presses+5-8 supinated pull-ups

    set 2- 5 burpees+15 second Echo Bike HARD 

B. 3 rounds

Run 200m

20 Wall ball 20#/14#

20 alternating DB snatches @ 50#/35#

Essentials 7-13-26

A. 12 min EMOM 

min 1: Barbell bench press x8-10 

min 2: Max shuttle runs in :40

min 3: KB up-right rows x15 

+

B. Every 3:00 x4-5 sets 

15 DB deadlifts 

12 DB hang power cleans 

9 DB shoulder to overhead 

15 air squats