4429 Friday 4/17/2026

A
2 min cardio of choice
2 min AMRAP
10 banded pull aparts
10 banded upright rows
10 jumping lunges

3 rds
10 ring rows
10 alt box step ups
10 burpees

2 rds
10 scap pullups
10 db goblet squats
10 db deadlifts

*Spend remaining time warmup of for part

B
(15 min)B
Every 4 min for 4 supersets
Set 1: 12 front squats + 3 deadlifts
Set 2: 9 front squats + 6 deadlifts
Set 3: 6 front squats + 9 deadlifts
Set 4: 3 front squats + 12 deadlifts

*% of 1RM each lift for # of reps
12 reps: 57-61%
9 reps: 62-66%
6 reps: 67-71%
3 reps: 72-76%

C
5 rds
8 C2B pullups
15 burpees
12 alt db box step overs (50/35s) (20")
*15 min timecap