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Mon, Aug 10


Today

8.10.2026Row Challenge

8.10.2026


(Check In)
Warm-up
2 sets:
1:00 row
1:00 bike
1:00 plank hold

EMOM 6:
3-5 seated box jump
– Increase height each minute.

2 sets:
10 box step-ups
5 dumbbell deadlifts (light weight)
5 dumbbell hang power cleans
5 dumbbell shoulder press

3 sets:
5 box jumps-overs
4 dumbbell deadlifts
3 dumbbell hang power cleans
2 dumbbell shoulder-to-overheads
– Build in load on each set.

5 sets each for time:
15 box jump-overs (20/24 in)
12 DB deadlifts (35/50 lb)
9 DB hang power cleans
6 DB shoulder-to-overheads
– Rest exactly 2:00 between sets.
– Use two dumbbells.

Accessory
8 sets for total reps:
:20 GHD sit-ups
:10 rest

Stretching
1 set:
1:00 double-forearm stretch
1:00 banded shoulder stretch/arm