4294 Wednesday 12/3/2025

A
3 rds
1 minute cardio of choice
10 alternating samson lunge stretches
10 kip swings

2 rds
5 bootstrap squats
5 one and one quarter push-ups
20 second hollow hold

2 rds
10 empty barbell back squats
5 empty barbell front squats
5 burpees

Spend remaining time to build to your squat loading
(15 min)

B
Every 90 seconds for 10 sets, alternating between:
A: 3 front squats
B: 5 back squats

*Perform all sets between 70-77% of your most recent one rep max front squat.
(15 min)

C
3 rds
500m ski
15 dumbbell front squats (50s/35s)
12 burpee pull-ups
*14 min timecap