4147 Wednesday 7/9/2025

Written By 9

A
Partner 1K ski or row
then
2-3 rounds
20 banded pull aparts
5 strict pullups
(10 min)

B
Rope Climbs
*Spend time mastering technique. Accumulate 6-10 climbs.
(12 min)

C
With a partner
5 full rds each, alternating
50' 2DB Lunge (50s/35s) *Held at side
12 T2B

5 full rds each, alternating
50' Backwards sled drag (3/2)
12 Twisting Burpees
*During the final jump of the burpee, spin 180 degrees to face the opposite direction and start the next burpee.
**Classes use small sleds on the rubber, 3/2 plates. Sub is 12 DB step ups

*Target: Under 20 min, 25 min timecap

9
Next

4146T uesday 7/8/2025