Wednesday
6/10/2026
Every 10:00 x3 sets
7 minute AMRAP
5 DB power cleans @ 50#/35# per hand
10 DB bench press @ 50#/35#
15 air squats
+
7 minute AMRAP
Echo bike 12/9 cals
10 Pull-ups
*add 2 pull-ups each round
+
7 minute AMRAP
Row 200m/150m
25 Ab mat sit-ups
essentials 6-9-26
3 sets each alternating
2 minute AMRAP
14 double DB step-ups
AMRAP seated DB strict press
rest 1:00
2 minute AMRAP
18 Wall ball
AMRAP Bike erg/ski erg cals
rest 1:00
2 minute AMRAP
20-40ft burpee broadjump
AMRAP ab-mat situps or v-ups remaining time
rest 1:00
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