Friday
1/16/2026
A. 5 rounds for time
Farmers walk 5 shuttles @ 50#/35# DB or kb per hand
15 Double kb/DB s2oh
30 Ab mat sit-ups
B. 3-4 sets for quality
weighted plank on elbows 40-60 seconds
Slider lateral lunge x10 reps/side
esstentials
A. For time:
30-45-60
Jumping Jacks
3-5-7 (2-3-4 wall walks)
DB overhead shuttles or wall walks
3-5-7
Farmers walk shuttles
+
3 sets for quality
sandbag bearhug hold :30-:45
side plank :20-:30/side
DB skull crushers x15