4402 Saturday 3/21/2026

Written By 9

A
3 lap run
10 banded pull apart
10 scap pull-ups
10 KB russian swing
10 scap pull-ups
10 banded pull apart
3 lap run

B
Bench
7x3

C
Every 2:00 for 40:00, alternate full rounds

2 lap run
50/40 double unders
Max KB deadlifts in remaining 32/24’s

Flow:
Partners will alternate full 2:00 minute rounds allowing for a 1:1 work rest ratio. Allow for a minimum of 15 seconds to accumulate deadlifts in each interval. Adjust run and double unders as needed

9
Next

4401 Friday 3/20/2026