4401 Friday 3/20/2026

A
Coach led warmup
(15 min)

B
5 min EMOM
5 Back Squats

5 min EMOM
3 Back Squats

5 min EMOM
1 Back Squat

C
4 min Ride for max cal
rest 1 min
3 min Ride for max cal
rest 1 min
2 min Ride for max cal
rest 1 min
1 min Ride for max cal

D
Coach led mobility
(5 min)