Wednesday 06/24/26

Warm-Up 3 Rounds:

10 PVC Pass Throughs

10 Empty Bar RDLs

10 Jumping Jacks

10 Banded Good Mornings

Strength

Every 2:30 x 6 Sets

3 Deadlifts

3 Power Cleans (From the ground)

3 Push Presses

Build throughout.

Last set should feel challenging.

Accessory

3 Sets

A1. Bent Over Rows x 12

A2. DB Push Press x 10

A3. Farmer Carry x 75 ft

Workout : 12-Minute Ladder

2-4-6-8-10...

Devil Presses

Shuttle Runs (1 length after every round)

Continue climbing.

Go Home Stretch

Triceps

Thoracic Rotation

Seated Fold