4418 Monday 4/6/2026

A
2 rds
30s bar hang
30s double unders
30s scap pullups
30s groiner stretches

2 rds
10 pushups
10 ring rows
2 shuttle runs

3 rds
2 rope jump, clasp feet and stand
1 shuttle (25'x2) crabwalk

*Spend remaining time warming up to bench press weight
(15 min)

B
8 min EMOM
Min 1: 5 Bench Press @ ~72%
Min 2: 1 Rope Climb

8 min EMOM
Min 1: 3 Bench Press @ ~78%
Min 2: 1 Rope Climb

*No time between EMOMS

C
1 min Max shuttle runs, 25'
-1 min rest-
2 min Max shuttle runs, 25'
-1 min rest-
3 min Max shuttle runs, 25'

D
2 rds
1 min hollow rocks
1 min supermans
1 min rest