4177 Friday 8/8/2025

A
3 min Ride

3 rds
10ea single arm kb deadlifts
10 goblet squats
1ea turkish getups
(10 min)

B
Deadlifts
6x3
*All sets at 72%
**Future weeks: 75%, 78%, 81%
(20 min)

C
4 rounds of:

4 sets
5 2KB Front Rack Squats + 50' Front Rack Walk

-Rest 1 min between rounds-

Flow: Do 5 squats + 50' walk 4 times then rest 1 min. Do that 4 set complex 4 times.
*15 min timecap