Wednesday
1/28/2026
A. Take 15 minutes to complete the following
Back Squat
x8,6,4,2,8
*build in load as reps lower
*make last set of 8 heavier than 1st set
*starting load @ 65%-70% of 1RM
B. 10 minute AMRAP
10-8-6-4-2
Goblet Atlas Lunges @ 70#/53#
20-16-12-8-4
Toes to bar
*if you finish 2/4 start back at 10/20
Essentials
A. 5 sets
A1. Sandbag bearhug carry 30m
A2. echo bike 1:00 @ solid working pace
A3. farmers carry 50m
A4. FLR :30
rest 1:00 btw sets
+
B1. Tall kneeling DB strict press
x8-10
rest :30
B2. Single arm DB row
x8/arm
rest :30 x3 sets