monday, june 29, 2026

Monday 

6/29/2026

4 rounds for time

Run 400m

25 Wall ball 20#/14#

15 Kb swings @ 70#/53#

5 Wall walks

Essentials 

A. 12 min EMOM

Min 1: 10-12 glute bridge DB floor press 

Min 2: echo bike 8/6 cals 

Min 3: farmers walk 50m

+

B. Every 3:00 x4-5 sets 

12 DB deadlifts

9 DB hang power cleans 

6 DB shoulder to overhead 

12 air squats