Friday 06/19/26

Warm-Up (10-12 min)

3 Rounds

250m Row

10 Air Squats

10 Banded Good Mornings

5 Inchworms

Movement Prep 2 Rounds:

8 KB Deadlifts

8 RDLs with PVC

20-second Plank Hold

Deadlift

5 x 4 @ 75-80% of 1RM

Rest 2 minutes between sets.

Core & Stability Superset

3 Sets

B1. Single Arm Farmer Carry x 50 ft/side

B2. Windshield wipers x12

12-Minute AMRAP

10 Thrusters (light/moderate)

12 Box Jump Overs

14 Sit-Ups

200m Run

Suggested Loading:

65/55

Scale appropriately