Sunday, July 19, 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)

Speed day for legs
3x10 heals elevated back squat
@65-68% the up portion of this
should be fast
Split squats
3x12 lighter dumbbells at your side
each leg
*rest 90 seconds -2 mins max

12 minute as many reps as possible
4 bar mucle ups or (4 pull ups 4 dips)
5 sandbag cleans 100-150# sandbag
6 sandbag squats on shoulder