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)