10/30/26

AM Workout (0500) 

A.

4 Rounds - start each round on the set of 12

2:00 on / 2:00 off

12 Pull-ups (do C2B?) 

12 Shoulder-to-Overhead (115/85#)

9/9

6/6

3/3 

B.

On a 12:00 Clock:

Push-Press

3-3-3-3-3 

C.

Death by Sandbag to Shoulder + Burpees

EMOM: 

3 Sandbag to Shoulder (150/100#) + 1 Burpees (add 1 burpee per hour) 

PM Workout (TBD) 

A.

Supinated Barbell Front Raise

3x10

Rear Delt Band Pulls

3x10

Deficit Push-ups

3x20

B.

Barbell Shrugs

10, Max, Max

DB Standing Arnold Press

10, Max, Max

Seated Side Laterals w/ a Forward Lean

10, Max, Max

C.

Alternating DB Bicep Curls

10, Max, Max

Prone Incline DB Curls

10, Max, Max

Hammer Curls

10, Max, Max

D.

Chest Elevated Push-ups on Bar

3xMax

Incline Skull Crushers

10, Max, Max