Thursday August 13, 2026
Strength: Bulgarian Split Squat + Renegade Rows
10:00 EMOM
Minute 1: 5/5 Single Kettlebell Front Rack Bulgarian Split Squat
Minute 2: 12 Renegade Rows
Conditioning
“Warning Track”
For Time
Every 3:00 x 4 Sets
30 Double Unders
9 Dual Dumbbell Thrusters
30ft Dumbbell Farmers Walking Lunges
3 Wall Walks
Time Cap: 3:00 per set
Score = Sum Total Time
Dumbbells: 2 x 50/35lb (22.5/15kg)
Wall Walk: 10-inch from wall standard
Conditioning
“Warning Track”
For Time
Every 3:00 x 4 Sets
30 Double Unders
9 Dual Dumbbell Thrusters
30ft (9m) Dumbbell Farmers Walking Lunges
3 Wall Walks
Time Cap: 3:00 per set
Score = Sum Total Time
Dumbbells: 2 x 50/35lb (22.5/15kg)
Wall Walk: 10-inch from wall standard
