10.22.2026

Oct 22

Strength
Front Squat- based on your 1 RM
Every 2:30
3 reps @ 70%
3 sets of 2 reps @ 75%
3 reps @ 80%
3 reps @ 85%

Every 90 Seconds x 9 Sets (3 Sets of Each):
1 - DB Bench Press x 8-10 Reps
2 - Ring Row x 8-12 Reps @ 21X1
3 - V-Up x 10-15 Reps

WOD
"Western Standard Time"
12:00 EMOM
min 1- 15/12 cal row
min 2- farmer carry x 45 seconds 50/35s