4197 Thursday 8/28/2025

A
500m row

20-30 double unders
20 pushups

20-30 double unders
3 wall walks + 10 sec hold

20-30 double unders
2-5 strict hspu
(10 min)

B
Strict Press
5x3 85%

Ring Dips
5x6, slow & full range
*Dips imediately after each set of presses
(20 min)

C
5 rounds for reps
30 sec parallette/hurdle lateral jumps
30 sec rest

30 sec med ball bear hug step-ups (20in) (20/14)
30 sec rest

30 sec med ball v-ups
30 sec rest
(15 min)