4280 Wednesday 11/19/2025

Written By 9

A
Coach led warmup
(15 min)

B
10 min EMOM
6 Front Squats

C
With a partner
15 min AMRAP
30ea arm, synchro single arm db overhead walking lunge steps (50/35)
40 synchro single arm db shoulder to overhead
60 single db box step ups (24/20), shared

*Ride for max cals in time remaining

D
Coach led mobility and cooldown
(5 min)

9
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4279 Tuesday 11/18/2025