4/22/2026
A. Take 15 minutes to complete the following:
Back Squat
5 sets of 2
-Starting load @ 85% of 1RM then build to a heavy
2 for the day
B. For time
Farmers walk 100m @ 70#/53#
20 Wall ball 20#/14#
Farmers walk 150m
35 Wall ball
Farmers walk 200m
50 Wall ball
essentials 4-22-26
A. 12 min EMOM
min 1: Dual KB front squats x10-12
min 2: supine rope climb x3-5 reps
min 3: RCK plank on elbows :30-:40
B. 3:00 on 1:00 off x4 sets
Farmers walk 50m
15 Push-ups
Remaining time complete
AMRAP walking lunge shuttles
-completed when finished 8 shuttles
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