Monday, August 17 2026

Warm-Up — 3 Rounds

* 12 weighted sit-ups

* 30-second front-rack hold

* 30-second hollow hold

* 8 alternating Samson lunges

* 6 controlled burpees

Strength — Bench Press

Every 2:30 for 6 sets:

* 5 bench presses

* 8–10 strict pull-ups

Build the bench press weight each round while keeping all five reps clean.

Metcon — “Moving Day”

5 rounds for time:

* 12/10-calorie bike

* 10 alternating dumbbell devil presses

* 50-foot heavy farmer carry

* 8 box jump-overs

* 6 handstand push-ups

Time cap: 22 minutes