Friday 1/2/2026
Open gym 7am to 12pm
Every 4:00 x5 sets
Echo Bike 15/12 cals
12 Double kb deadlifts
Farmers walk 3 shuttles @ 70#/53#
20 air squats
*goal is SAME time per set
*cap @ 3 minutes each set
*1 shuttle is 25’ down and back
B. 4 sets
45-60 sec weihgted plank
rest 30 sec
15 DB bicep curls
rest :30
x4 sets
Essentials
A. 12 Min EMOM
Min 1: Echo bike @ moderate effort for :45
min 2: 10-12 seated DB strict press
min 3: hollow hold :10 + :10 hollow rock
B. For total time
3 rounds
40 jump rope
15 ab-mat sit-ups
12 kettlebell swings
-rest 2:00
3 rounds
40 jump rope
15 ring rows
12 KB goblet walking lunges