4392 Wednesday 3/11/2026

Written By 9

A
5 min for quality
100 single unders
10 alternating spiderman lunge stretches

3 rds
10 air squats
10 pause hanging knee raises

3 rds
15 russian swings
10 kip swings
5 inchworm pushups

*Spend remaining time working on double unders
(15 min)

B
12 min EMOM
Min 1: 2 Wall Walks
Min 2: 3-6 Strict pullups

C
Partner shared burden
160 double unders
120 air squats
80 kb swings
120 double unders
80 air squats
40 kb swings
*20 min timecap

9
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4391 Tuesday 3/10/2026