4457 Friday 5/15/2026

A
Run to blackmore

3 rds
10 GHD hip ext
10 strict hanging knee raises

3 rds
10x 2 walking lunges + air squat
10 russian swings

*Spend remaining time working to complex loading
(15 min)

B
Every 2:30 for 6 sets
2 Complexes
1 complex = 1 step back lunge R + 1 step back lunge L + 1 back squat
*All sets at same top weight
(20 min)

C
10 min AMRAP
10 db hang cleans
10 T2B