4129 Saturday 6/21/2025

Written By 9

A
24-16-8
Calorie machine
Walking lunge
Banded pull apart

B
12 minute EMOM
1 legless rope climb*
*Ladies legless on odd minutes, regular on even minutes

C
Pattern shared burden

“King of the Castle”
1600/1400 meter row
80 reverse lunge wall balls 20/14 to 10’
20 sandbag cleans* 150/100
80 reverse lunge wall balls 20/14 to 10’
1600/1400 meter row

*control to shoulder, not over the shoulder

Flow: This is an out and back partner shared chipper. For the wall balls lunge left, throw, lunge right, throw and alternate each rep. Every time you toss the ball counts as one rep.

9
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4128 Friday 6/20/2025