Wednesday
7/29/2026
A. Take 15 minutes to complete the following
Front Squat
x6 @ 75%
x6 @ 80%
x4 @ 85%
x4 @ 90%
%’s based on 3RM from 6/24 or 7/22
B. 10 minute AMRAP
7 goblet atlas lunges @ 70#/53#
14 med-ball Russian twists 20#/14#
28 Double unders or 42 single unders
essentials 7-29-26
A. EMOM x10 min
Min 1: Front squat x6-8 reps
min 2: DB Bench press x10-12 reps
+
B. EMOM x10 min
Min 1: Farners walk 50m
Min 2: Plank on elbows :30-:40
+
C. 3 sets
Banded face pulls x20-25
DB skull crushers x15-18
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