Sunday August 23, 2026
Conditioning
“The Channel”
30:00 EMOM (5 Rounds):
Min 1: 8/8 Single Arm Dumbbell Z-Press
Min 2: 12 Dual Dumbbell Box Step-Overs (6/6)
Min 3: 12 Dual Kettlebell Alternating Gorilla Row (5/5)
Min 4: 12 Dual Kettlebell Deadlift
Min 5: :45 Plank Hold
Min 6: Rest
Score = Load (record working loads for each movement)
Optional Accessories
For Quality:
3 Sets:
10/10 Single Arm Dumbbell Incline Y-Raise, Light
12/12 Side-Lying Dumbbell External Rotation, Light
:30/:30 Paloff Press Hold
Choice on Loads.
