4426 Tuesday 4/14/2026

A
1 min ride - light
3 rds
10 supine scorpion leg swings
10 hanging knee raises
10 slow dead bugs

1 min ride - hard
3 rds
10 RDL - empty barbell
5 muscle cleans
5 push press
5 split jerks

30s ride - sprint
*Spend remaining time warming up for deadlift
(15 min)

B
Deadlift
Work to heavy, double overhand grip.
(20 min)

C
7 min AMRAP
3, 6, 9...
Clean & Jerks (135/95)
T2B

D
Coach led mobility and cooldown
(5 min)