4461 Tuesday 5/19/2026

A
30s row - moderate
30s plank shoulder taps
30s row - hard

2 rds
10 banded upright rows
10 banded pass throughs
10 banded pull aparts

30s ride - moderate
30s cossack squats
30s ride - hard

1 wall walk + 30s wall assisted handstand hold
(10 min)

B
Strict Press
1x5 50% WM
1x3 60% WM
1x2 70% WM
1x1 75% WM
1x1 80% WM
1x1+ 85% WM
*Use the same WM as last week
(20 min)

C
In 7 min:
1000/750m Row
then AMRAP
10 KB goblet squats (24/16)
10 pushups
10 pullups

-rest 3 min-

In 7 min:
75/50 cal ride
then AMRAP
10 KB goblet squats (24/16)
10 pushups
10 pullups