Wednesday, May 13, 2026

3 rounds
10 calorie row or bike
10 push ups
5 single arm db strict press light
5 pull ups
10 box step ups no weight (5 each leg)

Front squat
4x10 @60-65%
Cossack squats
3x10
Stiff legged deadlifts
4x10 dumbbells (2)

For Time
200' farmers carry hold weights by side you pick load
100 anchored situps
75 dips no weight
50 dumbbell snatch 50#/35# dumbbell alt arm (25 each arm)
25 burpee pull ups