Wednesday
1/21/2026
A. Take 15 minutes to complete 4 sets
A1. Close grip bench press x6-8 reps; starting at approximately 70% of 1RM bench press
A2. KB upright row x12-15 reps
*building in weight on the bench press throughout
B. 5 rounds for time
40 Double unders or 60 single unders
12 Russian Kb swings @ 70#/53#
10 Chest to bar pull-ups
Essentials
A. 12 minute EMOM
Min 1: Dual DB box step-ups max reps in :40
min 2: Strict banded pull-up/eccentircs x5-8 reps or ring row x10-12
Min 3: Ring rows slow & controlled
min 3: FLR kettlebell pull-throughs :30-:40
B. 3 Rounds for time:
Run 300m or row 400m
20 wall ball
16 barbell shoulder to overhead