4464 Friday 5/22/2026

No regularly scheduled classes on Monday. We will be hosting a special Memorial Day Murph class Monday at Noon. Gym will be open 8am-6pm.

A
Run 6 laps

1 min alt supine scorpion leg swings
1 min bootstrap squats - 2s pause in the bottom
1 min inchworm pushups
1 min Single leg candlesticks

2 rds
10 russian swings
10 goblet squats
*Spend remaining time warming up to squat loading

B
Every 2:30 for 6 sets
3 front squats + 5 back squats
*work to heavy

C
5 rds
7 squat cleans (155/105)
9 strict ring dips
*11 min timecap