4444 Saturday 5/2/2026

A
1000m row
10 Russian swing
10 box step overs
10 burpees to bar touch
10 hollow rock to Superman*
*start in hollow rock position then roll over to stomach for a Superman position and back, without using arms

B
5 sets*
8 dumbbell deadlifts
6 dumbbell cleans
4 devils press
*Perform as unbroken complex
Rest 3:00 between sets

C
“Grips and Tips”

20 AMRAP

20 synchro burpees to bar touch
30 Sandbag box step overs 100/75, 20”
20 synchro burpees to bar touch
40 sandbag squats
20 synchro burpees to bar touch
50 sandbag lunges

Flow:
Partners will synchro 20 burpees to a bar touch that is out of reach while both hands are extended overhead. Shared burned on all sandbag movements. Goal is 1.5-2 rounds.