4239 Thursday 10/9/2025

Written By 9

A
2 rds
50' walking lunges
50' bearcrawl
30 hollow rocks
50' high skips
50' inchworms
30s superman hold

Then
3 min cardio of choice, increasing in intensity
(10 min)

B
4 rds
Max length Parallette L-Sit
Rest 1 min
*Maintain proper form throughout
(8 min)

C
5 sets
In 4 min:
15/12 cal row
15/12 cal ride
Max cal row in remainder
-Rest 2 min between sets-
(28 min)

9
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4238 Wednesday 10/8/2025