Wednesday
8/12/2026
A. Take 15 minutes to complete the following
Front Squat build to a 3RM for the day
B. 3 rounds for time
20 single arm DB power cleans @ 50#/35#
25 DB on back walking lunge
30 Ab mat sit-ups
*15 minute time cap
essentials 8-13-26
A. 4 total sets
2 min AMRAP
4-6 burpees
12 barbell shoulder to overhead
-remainder time Row cals
rest 1:00
2 min AMRAP
Run 150m
remainder time ski erg cals
rest 1:00 x4 sets
+
B. 3 sets
3-point DB row x8/arm
banded tricep pushdown x20-25
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