Wednesday, April 29, 2026

4/29/26

Wednesday 

A. Every 5:00 x6 sets (3 sets each)

set 1- Bike erg 2000m/1800m

set 2- Ski erg 20/16 cals+sandbag bearhug carry 4 shuttles

+Ski erg 20/16 cals 

set 3- Row 16/12 cals+75 DU or 100 SU+Row 16/12 cals

essentials 4-29-26

A. 16 Min EMOM 

min 1: Bike erg 10/8 cals on damper 8/10

min 2: Banded strict pull-ups x6-10 reps 

min 3: tall kneeling barbell strict press x8-10

min 4: FLR slider walk :30-:40

+

B. 21-15-9 

Dual KB deadlifts 

box/plate jumps