4451 Saturday 5/9/2026

A
500m row
10 banded pull apart
10 pull-ups
10 pushups
10 walking lunge
10 pushups
10 pull ups
10 banded pull apart
500m row

B
Every 1:30 for 10 rounds
5 pushups
1 wall walk
3 wall facing handstand pushup

C
“Mirror Image”

Every 5 minutes for 5 rds, no rest between rds
400m run together
20 synchro box jump over step down (24/20)
40 synchro walking lunges
Max BMU in remaining

Flow: Partners will synchro the first three movements, then accumulate max bar muscle up in remaining time. Allow for at least 1 minute to accumulate bar muscle ups each round. No rest between rounds.