Week 7-6-26
7/6/2026
A. EMOM 20 minutes
min 1: seated 10 arnold press
min 2: Banded CTB pull-ups AMRAP in 30 seconds
min 3: 10-12 HEAVY kb swings
min 4: Tuck-ups x12-18
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CFR litmust test #4
essentials 7-6-26
A. Every 75 seconds x12 sets
set 1: Clean Grip Deadlifts x12,10,8,6
set 2: DB Bench Press x12-15
set 3: Hollow Hold :20-:30 + 20 bicycle crucnhes
+
B. 10 Minute AMRAP
Farmers carry 3 shuttles
12 Russian kettlebell swings
50 jump rope
*every 2:00 starting at 00:00 complete 5 burpees
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