4243 Monday 10/13/2025

Written By 9

NEW CLASS TIME
MON & WED 5:30pm

A
3 rds
40 single unders
5 inchworm push ups
5 push ups

3 rds
10-20 double unders or attempts
5 dual dumbbell deadlifts
10 second ring support hold
10 second bottom dip hold

3-5 sets of 1-3 reps practicing kipping ring dips

Spend remaining time warming up for bench press
(15 min)

B
4 min EMOM
5 Bench Press @ ~72%

4 min EMOM
4 Bench Press @ ~75%

4 min EMOM
3 Bench Press @ ~78%

*No time between EMOMS

C
100 double unders
60 db deadlifts (50s/35s)
30 ring dips
50 double unders
40 dumbbell deadlifts
20 ring dips
50 double unders
20 dumbbell deadlifts
10 ring dips
100 double unders
*15 min timecap

9
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4242 Sunday 10/12/2025