4161 Wednesday 7/23/2025

A
With a partner
2 rds
P1: Row 200m
P2: Hold Plank
-switch-

2 rds
P1: Ride 20 cal
P2: Hurdle stretch on a box
-switch-

2 rds
P1: Run 2 laps
P2: AMRAP 10 Hollow Rocks + 10 Supermans
-switch-

(15 min)

B
12 min EMOM
Min 1: 10 Abmat Situps + 10 Russian Swings
Min 2: 1-2 Rope Climbs

C
With a partner
20 min AMRAP
*Ride for Cal
40 box jump-overs
40 burpee box jump overs
40 burpee box get overs

*While one partner accumulates calories on the air bike, the other performs the jumping movement. Switch as needed.
Score is total Cals + Total reps