Wednesday
7/15/2026
A. Take 15 minutes to complete the following
Front squat
x5 reps @ 87.5%
x3 reps @ 92.5%
3×1 rep @ 97.5%-100%
%’s off 6/24 3RM
B. For time
30 Front squats @ 95#/65#
100 Double unders or 150 single unders
20 front squats @ 135#/95#
100 DU or 150 SU
10 front squats @ 185#/125#
100 DU or 150 SU
essentials 7-15-26
A. 4-5 sets
A1. DB RDL iso holds x8
A2. med ball rotational throws x6-8/side
A3. Plank slider walks 50ft
B. Every 1:30 x8 sets (4 sets each alternating)
set 1- 8 tall kneeling arnold presses+8-12 supinated ring rows
set 2- 3 burpees+15 second Echo Bike HARD
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