Monday
7/27/2026
A. EMOM 20 minutes
min 1- 4-6 sandbag cleans to shoulder
min 2- 12-15 GHD sit-ups
min 3-12-18 wall ball 30#/20#
min 4- 8-10 burpee pull-ups
+
Row 200m/175m @ HARD effort
rest walk 2:30-3:00
x4-5 sets
essentials 7-27-26
A. For max reps
1 minute slam balls
rest :20
1 Bike erg/ski
rest :20
1 minute dual DB/KB step-ups
rest :20
1 minute ab-mat situps
rest 1:00 x4 sets
*need to at least be able to get 8-10 C&J
+
B. 3 sets for quality
-DB lateral raise x1 + DB front raise x1
x8 total reps
-Single arm KB row x8-10/arm @ 30X1
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