4436 Friday 4/24/2026

A
2 min cardio of choice

5 min AMRAP for quality
5 burpees
10 hanging knee raises
20 plank shoulder taps
20 air squats

3 rds
5 inchworm pushups
10 bootstrap squats
15 russian swings

*Spend remaining time warming up to back squat loading
(15 min)

B
Back Squats
6x2
*All sets at the same top weight. Increase from 2 weeks ago.
(15 min)

C
12 min AMRAP
12 wall balls
12 abmat situps w/ball
-rest 30 sec-
12 abmat situps w/ball
12 wall balls
-rest 30 sec-

D
Coach led mobility
(5 min)