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 | Mon, Jun 1 |  |
| Monday 1 June 2026 | Warm Up Monday 1 June 2026 | Other Results |
Monday 1 June 2026(Reps, Rx2, Rx3) Every 3:00 x 5 Sets: 5 Front Squats Loading: 75-80% of 1RM Front Squat, same load across all five sets. Ideal: select a weight you are confident you can execute for all five sets with quality mechanics. This is a consistency and positional endurance test, not a build to heavy. Elbows high and forward, full depth, same standard from set one to set five. 'Bodhi' 4 x 3:00 AMRAP (12:00 Continuous) 20/16 Calorie Row 14 Dual Dumbbell Box Step-Ups Max Burpee Pull-Ups in Remaining Time Box Height: 20in Score = Max Reps (Burpee Pull-Ups across all 4 windows) Goal: 8+ Burpee Pull-Ups per set Rx: Dumbbells 2 x 50/35lb, 22.5/15kg. Box 20in. Pull-up bar just out of reach. Rx2: 16/13 Cal Row, 14 Dual DB Box Step-Ups, Max Burpee Pull-Ups. Dumbbells 2 x 35/25lb, 15/12kg. Box 20in. Rx3: 12/10 Cal Row, 10 Dual DB Box Step-Ups, Max Burpee Jumping Pull-Ups. Box 20in (reduce to step height as needed). Load that allows controlled, continuous step-ups. Reset (optional) 4 Sets :30/:30 Banded Shoulder Distraction 5/5 Single Leg Hip Airplanes 10 Banded Pass Throughs (slow) :30/:30 Single Leg Calf Raises
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