Wednesday
6/24/2026
A. Take 15 minutes to complete the following
Front Squat build to a 3RM then complete the following:
x3 @ 95%
x3 @ 90%
B. 5 rounds for time
8 shoulder to overhead @ 115#/75#
10 front squats
12 Box-jump on and over 24″/20″
essentials 6-24-26
A. 3 sets
A1. Depth jumps x5-7 reps
A2. Single leg raises over KB x8/side
A3. banded hydrants x8-10/side
B. Complete 3 sets:
B1. Incline DB bench press x 8-10 reps @ 30X1
rest :30
B2. Seated DB reverse flys x15-12 reps
rest :30-:60
C. Complete 3 sets/
C1. Birddog rows
x8/arm @ 20X1
rest as needed
C2. Half kneeling KB bottoms up press
x6-8/arm @ 2020
rest as needed
D. Optional*
Bike 8-10 min @ smooth consistent effort
