WARMUP
1:00 EZ-Mod Bike for Calories*
6 Alt. Groiners + Twist
15 Med Ball G2O
10 PVC Pass Throughs
Into…
Bike*
6 Cossack Squats
7 Med Ball Overhead Press
7 Med Ball Front Squat
10 PVC Superman Pass Throughs
Into…
Bike*
6/6 Med Ball Around the World
10 Med Ball Thruster
10 Slow Alt. Dead Bugs
STRENGTH
Overhead Squat for load:
ON AN 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Set of 3 Overhead Squats*
*Start Moderate and build to Moderate-Heavy.
Week 4 of 7 (Oly Cycle)
(Score is Weight)
WORKOUT
“THE QUADFATHER”
AMRAP x 15 MINUTES
19 Wall Balls (20/14)
10 Cal Bike*
*Cals increase by 4 Cals each full round.
(Score is Rounds + Reps)
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