Thursday, October 16th, 2025
Strength:
12:00 EMOM
minute 1: 5 Front Squat
minute 2: 10 Dumbbell Bench Press
Front Squat @ 70% Across
Dumbbell Bench: Choice on Loads
Conditioning
“Hamilton”
8:00 AMRAP
4-8-12-16…
Ring Push-Ups
Box Jumps
Rings set to 12in from the floor
Box Height: 24/20in
Optional Accessories
3 Sets: For Quality
10-12 Dumbbell Pull-Overs
10-12 Dumbbell Floor Chest Flys
