Monday, July 20, 2026

Monday 

7/20/2026

A. 12 minute AMRAP

1-2-3-4-5…

Clean @ 185#/125#

2-4-6-8-10…

burpees 

10-20-30-40-50…

Double unders 

+

Row 25 seconds HARD effort

rest 2-3 min

x4-5 sets

Essentials 

A. Every 1:30 x8 sets 

Set 1: Bike erg :40 @tough effort + 8-10 Russian KBS  

Set 2: 10 pendlay rows x12 + 8-12 push-ups

+

B. 3 Rounds for time: 

24 air squats 

12 hanging knee raises 

6 burpees