4427 Wednesday 4/15/2026

A
Coach led warmup
(15 min)

B
6 min EMOM
1 rd Cindy

-Rest 2 min-

2 min AMRAP
Cindy
*5 pullups - 10 pushups - 15 air squats

C
Team of 2 or 3
Waterfall
5 rds
12/9 Cal ride
6 T2B
12 Bench Press
120' Farmers Carry
*Set up cones in a rectangle "track", 20'x40' (40' sides parallel with rack). Bikes in the middle. KBs and DBs inside the rectangle. Athletes will move from bench to their kb/db's and carry 1 lap around the rectangle ending where they started.
*16 min timecap

D
Coach led mobility and cooldown
(5 min)