4001 Monday 2/10/2025

A
3 min row
then
2 rounds
:30 pigeon hold, each leg
10 banded monster walk
15 goblet squats
5 box jumps, landing tall
(15 min)

B
Back Squats
6x2
*All sets at the same top weight.
(15 min)

C
22 KB Weighted step-ups (24/16)
22 KB swings
500m row

16 KB Weighted step-ups
16 KB swings
500m row

10 KB Weighted step-ups
10 KB swings
500m Row
*KB is held in goblet position for step ups.
*15 min timecap