Monday
6/8/2026
3 sets each alternating
2 minute AMRAP
14 double DB step-ups 20″
AMRAP seated DB strict press
rest 1:00
2 minute AMRAP
30 Wall ball 20#/14#
AMRAP Bike erg/ski erg cals
rest 1:00
2 minute AMRAP
60ft-100ft burpee broadjump
AMRAP toes to bar or v-ups remaining time
rest 1:00
Essentials
A. Take 12 minutes to complete 4 sets of the following:
A1. Supinated grip ring row or pull-ups -max reps in :30
A2. DB Split squat thruster
X6-8/side
A3. Deadbugs x10-12
B. Every 2:30 x5 sets
Echo bike 8/6 cals
9 hang power snatches
7 sumo deadlift high-pulls
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