4440 Tuesday 4/28/2026

A
1 min pvc pass throughs
1 min row - easy
1 min banded good mornings
1 min row - moderate
1 min handstand hold
1 min row - hard
1 min wall facing handstand hold

3 rds
6 single arm DB deadlifts, ea
6 single arm DB push press, ea
6 DB snatch, ea

300/225m row - hard
(15 min)

B
10 sets of 20' Handstand Walks
or HS Walk technique practice
(15 min)

C
3 rds
300/225m row
20 db snatch
-1 min rest-
*10 min timecap

D
Coach led mobility
(5 min)