WARMUP
AMRAP X 9 MIN
8/6 Cal Bike (increase intensity each time)
10 Scap Push-Ups
10 Glute Bridge Ups
5/5 Lateral Controlled Step Downs
10 Step-Ups
6 Tempo Push-Ups (31X1)
:30 High Plank
8 Box Jumps
STRENGTH
Bench Press for load:
3×10
*Build to a Moderate+ weight and stay Moderate+ across all sets.
(Score is Weight)
Week 1 of 6
Strength | Volume/Capacity Cycle
WORKOUT
Workout Definition
AMRAP x 12 MINUTES*
4-6-8-and so on…
Box Jumps (30/24)
*After every set, complete 12/10 Cal Bike
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
2-3 SETS
:30/:30 Half Pigeon
15 Glute Bridge-Ups + :30 Glute Bridge Hold
1:00 EZ Bike
-Rest as Needed b/t Sets-
(No Measure)
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