5/14/26

Dropped into another gym in Hawaii ... Crossfit Kailua ... overall a lower intensity workout today ... built up a good sweat and added in some pull-ups in prep for next week's PFT.

A.

EMOM 15 (5 sets) of:

Min 1 - 16 KB Kick-Stand RDLS (8 each leg) - 35# KB

Min 2 - 16 Front Foot Elevated Split Squats (8 each leg) - 15# bumper plate, 2x35# DB in farmer's carry 

Min 3 - 16 Single-Leg Box Jumps (8 each leg - 20" box) 

Rest 5 minutes then... 

EMOM 15 (5 sets) of:

Min 1 - 10 Pendlay Row (135#) 

Min 2 - 12 DB Hammer Curls (2x25# DB)

Min 3 - 15 Bench Dips 

-Complete ... had a nice sweat from this, but overall not taxing. 

B.

'Death by Strict Pull-ups' 

-10 + 9 reps into 11