4273 Wednesday 11/12/2025

A
Coach led warmup
(10 min)

B
Front Squats
4x3
*2 sec pause in the bottom, 8 sec pause at the top
**Same weight across, increase from last week
(20 min)

C
With a partner
200/150 Cal Row
200/150 Cal Ride
*Both work at the same time. Switch as needed.
*20 min timecap