Tuesday June 23, 2026

NOTE: There will not be a 7am class today. Sorry for any inconvenience!

Warmup: 3 rounds: Run 1 lap (or 1:00 Row/Bike/Ski increasing intensity each round)

:30 bar hang with scap activation

:30 Hand stand hold

:30 hole sit

:30 plank hold

Strength Work:

4 sets:

• 100 ft Farmers carry - go as heavy as possible using two DBs/KBs

• 20 Bulgarian split squat with plate push (15/25 lbs) - 10 each leg

see demonstration video here:

youtu.be

Bulgarian Split Squat with Plate Push

– Rest 1:00-2:00 between sets

WOD: 18 min EMOM:

6 rounds

1. 12 Handstand Pushups

2. 10 TTB

3. 8 Hang Squat Clean (65/95)

(Reduce reps as needed to not go past 35 - 40 seconds each minute)