Monday
3/2/2026
A. Every 1:30 x6 sets:
Deadlift
13,11,9,7,5,3 tng reps; build to a heavy set of of tng 3 reps
*suggested starting weight @ 185#-225#/125#-155#
B. 5 minute AMRAP
8 Hand release push-ups
8 toes to bar
8/6 cal ski
rest 5:00
5 minute AMRAP
Bike erg 12/9 cals
10 alternating DB snatches @ 50#/35#
8 burpees over DB
Essentials
A. Take 12 minutes to complete 4 sets:
A1. Strict press x8-10 reps
A2. Farmers walk 150ft in 25ft shuttles
+
B. 3 rounds for time
Row 275/250m or bike 13/11 cals
18 kettlebell swings
12 jumping pull-ups or ring rows
*13 min time cap