4252 Wednesday 10/22/2025

A
2 rds
1 min row, bike or ski - fast
1 min of alt samson lunge stretches

2 rds
30 sec of air squats
30 sec rest
30 sec of empty barbell shoulder presses
30 sec rest

2 rds
5 push press - light
5 front squat - light

Spend remaining time warming up front squats
(15 min)

B
Front Squats
4x4
*3 sec pause in the bottom, 10 sec pause at the top
**Same weight across, increase from last week
(20 min)

B
30-20-10
Front squats (75/55)
2DB Shoulder to overhead (50s/35s)
*Waterfall with a partner: P1 starts on FS, when done move to S2O and P2 does FS
*12 min timecap