4258 Tuesday 10/28/2025

A
1 minute easy row
30 second FAST row
30 second easy row

1 min of supine scorpion leg swings
1 min of mountain climbers
1 min of alt spiderman lunge stretches

2 rds
10 scap handstand push-up
10 jumping lunges

3-5 handstand push-ups
10 empty barbell split jerks
(10 min)

B
7 sets
3 Push Press + 1 Push Jerk + 1 Split Jerk
(20 min)

C
3 rds
500m row
20 hspu
30 alt front rack lunges (95/65)
*16 min timecap