Wednesday
1/7/2026
A. Take 15 minutes to complete 3-4 sets
A1. Seated arnold press x10 reps
A1. Front Rack reverse lunge x14 reps 115#/75#+
A3. Strict Pronated pull-up x7-10 or Kipping/jumping pull-up eccentrics x4-5
B. 3 rounds for time
Run 400m
24 Wall ball 20#/14#
12 shoulder to overhead @ 135#/95#
Essentials
A. 12 min EMOM
min 1: pendlay rows max reps in :30
min 2: 12-14 DB by side walking lunges
min 3: plank on elbows :30-:40
B. For time:
100-80-60-40-20
Jump rope
20-18-16-14-12
DB floor press
15-15-15-15-15
Anchored abmat sit-ups