Wednesday
6/17/2026
A. 15 minute AMRAP
Farmers walk 100m
75 Double unders
30 Ab mat sit-ups
B. Bike erg or ski
1 minute @ tough but repeatable effort
rest 1:00
x5 sets
essentials 6-17-26
A. Take 12-15 minutes to complete the following:
A1. DB glute bridge off bench single arm bench press x8/arm @ 20X1
A2. GHD hip extension
x8-12 reps
A3. Ring row
x6-8 reps @ 30X1
B. 3 Rounds for time:
Run 300m
21 kettlebell swings
15 hand release push-ups
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