4443 Friday 5/1/2026

A
400m jog

2 rds
1 min plank
100 ft single arm suicase carry, ea
1 lap run
10 russian swings

*Spend remaing time warming up to squat loading.
(10 min)

B
Back Squats
6x3
*All sets at the same top weight from last week.
(15 min)

C
3 rds
3 lap run
50 abmat situps
1 lap farmers carry
1 lap run
-rest 1 min-
*20 min timecap