4422 Friday 4/10/2026

A
2 rds
10 scap pullups
10 slow dead bugs

1 min row - easy
10 bootstrap squats
10 rope rows
10 inchworm pushups

1 min row - hard
10 jumping squats
10 empty barbell push press
30s row - sprint
(10 min)

B
Back Squats
6x4
*All sets at the same top weight from last week.
(20 min)

C
40/30 cal row
40 thrusters (45/35)
4 rope climbs
20/15 cal row
20 thrusters (45/35)
2 rope climbs
10/8 cal row
10 thrusters (45/35)
1 rope climb
*15 min timecap