tuesday, July 21, 2026

Tuesday 

7/21/2026

A. Take 15 minutes to complete 3-4 sets 

   A1. DB bench press @ 31X1 x8 reps

   A2. Supinated grip pendlay row x10 reps @ 115#/75#+

   A3. GHD sit-up AMRAP in 45-60 seconds 

B. For time

21-18-15-12-9-6-3

Wall ball 20#/14#

3-6-9-12-15-18-21

Wall ball step-up and over 24″/20″

*14 minute time cap