4250 Monday 10/20/2025

A
2 rds
1 minute ride
1 minute of alternating supine scorpion leg swings

3 rds
20 second ride - hard
15 pushups

20 floor hip thrusts
1 minute plank

Use remaining time to warmup bench press
(12 min)

B
6 min EMOM
6 Bench Press @ ~66%

6 min EMOM
5 Bench Press @ ~72%

*No time between EMOMS

C
5 sets
2 min work / 1 min rest
21 bodyweight deadlifts
Max cal Ride in the time remaining

D
Coach led mobility
(5 min)

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4249 Sunday 10/19/2025