Wednesday
8/19/2026
Every 8:00 x4 sets (2 sets each alternatng)
set 1-
Run 400m
50 dual kb/db thrusters @ 35#/20#-26#
Run 400m
set 2-
Bike erg 40/32 cals or ski erg 32/26 cals
35 slamballs
Bike erg 40/32 cals or ski erg 32/26 cals
*alternate the sets with bike/ski
essentials 8-19-26
A. Take 15 minutes to complete 4 sets of the follpwing:
A1. Goblet theraband x8-10 @ 30X1
A2. Barbell Bench Press x12,10,8,6
A3. GHD hollow hold :15-:25
+
B. For time
40 Hang clean and jerks
*EMOM starting @ 00:00
25 single unders
*10 minute time cap
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