WARMUP
2 SETS
1 min bike
*50 Singles
8 Scap Pull-Ups + 8 Kip Swings
5 Inchworms & Push-Up + 20 Air Squats
* Switch to Double Unders on 2nd time through
STRENGTH
4×3
Overhead Squat
*All working sets @ Light-Moderate weight. If you have a 1RM OHS, this should be roughly 60-70%. Focus on perfect movement. This is our Deload week.
Week 7 of 8
(Score is Weight)
WORKOUT
6 ROUNDS FOR TIME*
35 Double Unders**
25 Air Squats
10 Toes to Bar
*After EVEN NUMBER rounds (2,4,6) complete a 500/400m bike. Workout ends with 500/400m bike.
**Option for ‘Unbroken’ Double Unders
(Score is Time)
FINISHER
3 SETS FOR QUALITY
:30/:30 Single Leg Glute Bridge Hold
1:00 Slow Supermans
-Rest 1:00 b/t Sets-
(No Measure)
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