Monday, August 31, 2026

3 rounds
10 fan bike calories
10 slam ball 20#/14# ball
10 push ups
10 box step ups

For accumulation, not for time
1 mile ruck with 30#/20# this is a walk

Shoulders
Double dumbbell strict press
4x8-10 reps
Lateral raises
3x12
Dumbbell high pulls single arm
3x10
*drive the elbow up to about 90 degrees