MONDAY JULY 20, 2026
STRENGTH
Strict Press
Every 2:30 x 4 Sets
Set 1: 10 Reps @ 100% of 3×10 Strict Press Test
Set 2: 8 Reps, increasing load
Set 3: 6 Reps, increasing load
Set 4: 4 Reps, building to a heavy 4 for the day
CONDITIONING
“Hat Trick”
For Time
Every 5:00 x 3 Sets
3 Shuttle Runs
20 Wall Balls
8 Alternating Dumbbell Snatches
3 Shuttle Runs
Score = Sum Total Time (time accumulated across all 3 working sets)
Shuttle Run: 25/25ft (7.5/7.5m)
OPTIONAL ACCESSORIES
For Quality:
4 Sets:
10 Ring Face Pulls
50ft (15m) Reverse Sled Drag
10-15 Seated Barbell Calf Raises
