2 Aug 2026

A. Every 2 minutes for 10 minutes (5 Sets): 5 Pendlay Rows
All sets as heavy as possible.

B. EMOM 24 Alternating Minutes:
Min1: 14/11 Cal Row or Bike
Min2: 12 KB Goblet Squats (24/16)
Min3: 16 Hanging Knee Raises
Min4: 20s Side Plank (each side)

Scores = Lightest Pendlay Row Load; Part B RX Minutes + Scaled Minutes