2 sets

6-8 Strict toes-to-bars OR ab rollouts
30m/side Suitcase carry

– Rest as needed between sets –

2-3sets:

6-8 ring dip (2s pause) scale up --> with vest
10-15 ring row scale up --> with vest
30+30s side planks

3-4 supersets:
10 Alt. Lunge Step Backs (choose weight)
15m SA KB Farmers Carry + :20 SA KB Front Rack Hold (heavy) L+R
- Rest as needed btw sets

EMOM x 8

20-50 DU / crossover / practice

4x6 Front Squat

4x6 Front Squat

AF WEEK 32, Bonus workout, Engine

CONDITIONING:
E6MOM x6 (36min total)

A: 30cal Row + 20cal Ski + 10cal Bike
B: 30cal Bike + 20cal Row + 10cal Ski
C: 30cal Ski + 20cal Bike + 10cal Row

Target: sub 4’ rounds with consistent pace.
RPE 4 when working. This is not all out
effort.

First 30cal should be sub 2.

Scaling: use a rep scheme of 25-16-7

(10/2026)

2-3sets:

6-8 ring dip (2s pause)
8+8 Db row
40+40m s.a farmer carry

BANDED RING DIPS IF NEEDED

Back squat

3 x 5 @ 77.5-82.5% (last set 2 RIR), Rest 2:30-3:00 b/t sets

2x16' AMRAP, 3' rest w. partner
50 cal row
40 KB swing @20/12
30 ttb
20 one arm devil press @22.5/15kg
10 syncro push up