4156 Friday 7/18/2025

A
Jog 2 laps
then
10 walking lunges + samson stretch
100' overhead right-arm carry (light KB)
10 broad jumps
10 walking lunges + samson stretch
100' overhead left-arm carry (light KB)
10 broad jumps

B
20 min EMOM
Mins 0-10: 1 Push Jerk + 1 Split Jerk
Mins 11-20: 1 Split Jerk

9 min AMRAP
4 jerks (70% of heavy single)
12 box step overs

D
60 GHD or straight leg ab mat situps for time
(5 min)