2/27/26

AM Workout (0615)

26.1

For time:

20 wall-ball shots (20/14#)

18 box jump-overs (24/20”) 

30 wall-ball shots

18 box jump-overs

40 wall-ball shots

18 medicine-ball box step-overs

66 wall-ball shots

18 medicine-ball box step-overs

40 wall-ball shots

18 box jump-overs

30 wall-ball shots

18 box jump-overs

20 wall-ball shots

Time cap: 12 minutes

PM Workout (TBD)

A.

Push-Press - 4 second eccentric 

3x8 (at about 80-90% of 1 RM strict press) 

Band Pull Aparts 

3x12 

Rest 2 minutes 

B.

Neutral Grip Seated DB Press 1 and 1/4 - 4 count lower, 2 count pause 

3x8 

Falt Bench W Y Press 

3x10 

C.

Bulgarian Deadlift 

3x12 (6 each leg) 

Rolling Hamstring Curl

3x10 

Rest 2 minutes 

D.

Goblet Side Lunge 

3x12 (6 each leg) 

Standing Calf Raise 

3 x 6 reps with 2 count pause in stretched position + 10 normal reps 

E.

GHR 

3x6 (try for 6 second eccentric) 

Standing Calf Raise 

3 x 6 reps with 2 count pause in stretched position + 10 normal reps 

F.

3 Sets:

Reverse Crunch x 15

Side Plank x :30 (each side)

GHD Sit-up x 15