4329 Wednesday 1/7/2026

A
40 sec row / 20 sec rest
30 sec row / 30 sec rest
20 sec row / 40 sec rest
10 sec row / 50 sec rest

2 rds
10 slow dead bugs
10 alternating box step ups

2 rds
10 v-ups
20s wall sit

*Spend remaining time warming up to front squat loading
(15 min)

B
Every 4 min for 5 sets
3 front squats
rest 20sec
2 front squats
rest 20sec
1 front squat
*Same weight for each set within each cluster. You can increase weight if needed before the start of the next cluster set. This should be an RPE 8
(20 min)

C
10 min AMRAP
90s wall sit
30s L sit