9/28/26

AM Workout (0500)

A.

4 Rounds:
:30 Cal Row

:30 Rest

:30 Back Squats (Bodyweight - 215#)

:30 Rest

then…

8 Minutes to build to a 5 RM Back Squat

B.

For time:

21 Box Jumps (30/24”)

42 Thrusters (95/65#) 

C. (optional?) 

For time: 

100’ Farmer’s Carry AHAP 

5 Rope Climbs (15’)

100’ Farmer’s Carry AHAP 

4 Rope Climbs (15’)

100’ Farmer’s Carry AHAP 

3 Rope Climbs (15’)

100’ Farmer’s Carry AHAP 

2 Rope Climbs (15’)

100’ Farmer’s Carry AHAP 

1 Rope Climbs (15’)

PM Workout (TBD)

A.

Banded Hamstring Curl

4x8

Heel Elevated Bulgarian Split Squat

4x10

Copenhagen Plank from A Z Axis (moving in a frontal plane)

4x5

B.

30 Degree DB Lunge

3x15 yards

C.

Standing Calf Raise w/ Single DB

3x25

Banded Tibia Raises 

3x30

KB Forearm Curls

3x20