4266 Wednesday 11/5/2025

Written By 9

A
Coach led warmup
(10 min)

B
Front Squats
4x4
*2 sec pause in the bottom, 8 sec pause at the top
**Same weight across, increase from last week
(20 min)

C
“Sea Legs 2"
18 min AMRAP
Alternate movements with a partner
3 muscle ups
6 ohs 95 *From the ground
9/6 cal Ride

Flow: Partners will alternate movements, p1 starting with muscle ups, then p2 does squats, then p1 does bike. One round is completed after the bike is finished.
Goal is 20 rds.

9
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4265 Tuesday 11/4/2025