4148 Thursday 7/10/2025

Written By 9

A
Run 1 lap
15 pushups
30 Single Unders
15 clapping pushups
30 Double Unders
15 diamond pushups

Crab Walk 50'
Backwards Crab Walk 50'
Bear Crawl 50'
Backwards Bear Crawl 50'
(10 min)

B
Bench Press
4x5 75%

Close Grip Bench Press
2x8 60%
(20 min)

C
100 Double Unders
50/40 Cal Ski
80 Double Unders
40/32 Cal Row
60 Double Unders
30/24 Cal Ride
*15 min timecap

9
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4147 Wednesday 7/9/2025