4484 Thursday 6/11/2026

A
Warmup
(5-8 min)

B
9 min at each ZONE, 2 rds
1:45 min work / 30s rest to switch A-B stations

ZONE 1
1A: 8 DB Push Press + 10s rest
1B: Run 2-3 laps | RPE 8

ZONE 2
2A: 8ea DB Discus + 10s rest
2B: Burpee Broad Jumps

ZONE 3
3A: 10 plyo pushups + rest 10s
3B: Row Sprint | RPE 8

ZONE 4
4A: Russian KB Swings + 10s rest
4B: Wall balls
(36 min)

C
Cooldown in Time Remaining