Wednesday 6/25/2025

For time:
400 Meter Run
5 Wall Walks
15 Back Squats (185/125lbs)
400 Meter Run
5 Wall Walks
10 Front Squats (135/95lbs)
400 Meter Run
5 Wall Walks
5 Overhead Squats (95/65lbs)

*Barbell may come from the rack.

Rx+ Weights:
Back Squats: 225/155 lbs
Front Squats: 185/125 lbs
Overhead Squats: 135/95 lbs

Rx+ Movement:
Wall Walk: 50 Foot Handstand Walk

Goal = < 14 minutes
Time Cap = 16 minutes

*The squat weight should be something that you can perform unbroken. You are not required to, but it should be something that you COULD do. Adjust accordingly.

*If you can handstand walk at least 10-15 feet unbroken, we suggest performing that Rx+ movement instead of wall walks.

B.

Every 90 seconds, for 18 minutes (3 sets of):
Station 1: 16-20 Alternating Reverse Lunges (8-10/leg)
Station 2: 16-20 Gorilla Rows (8-10/arm)
youtube.com/watch?v=ctQYOmze2XQ&feature=youtu.be
Station 3: 30 Seconds of Pallof Rotations (each side)
youtu.be/WpE8As2K9EM
Station 4: 8-12 Skull Crushers + 8-12 Upright Rows (bar or dumbbells)