4281 Thursday 11/20/2025

Written By 9

A
Coach led warmup
(15 min)

B
E2MOM for 12 min
1 Rope Climb
Max set Bench Press
1 Rope Climb
*Choose a weight you can do 10-12x for the first set

C
3 rds for max cal
50 sec ride / 10 sec rest
40 sec ride / 20 sec rest
30 sec ride / 30 sec rest
20 sec ride / 40 sec rest
10 sec ride / 50 sec rest
(15 min)

D
Coach led mobility and cooldown
(5 min)

9
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4280 Wednesday 11/19/2025