4503 Tuesday 6/30/2026

A
Coach led warmup
(15 min)

B
5 rds
10 Seated Sandbag Good Mornings
Immediately to 1 Rope Climb
*Sit with feet wide, hug sandbag or ball to upper chest and lean towards the ground, use glutes and hammies to pull back up.
(15 min)

C
21-18-15-12-9
Cal ride
DB Deadlifts
Ladies ride: 16-12-10-8-6
*15 min timecap

D
Coach led mobility and cooldown
(5 min)