WARMUP
AMRAP X 7 MIN
10 Toe Touch Jumping Jacks
10 Banded Pull Aparts
10 Banded Lat Pull-Down
10 Hollow Rocks
10 Scap Pushups
10 Shoulder Taps
8 Up Downs
STRENGTH
Bench Press for load:
3×6*
*Build to a Moderate-Heavy or Heavy weight and stay Moderate-Heavy or Heavy across all sets.
(Score is Weight)
Week 3 of 6
Strength | Volume/Capacity Cycle
WORKOUT
ON A 12:00 RUNNING CLOCK…
Max Burpees to Target*
**Every 2:00, including 0:00, complete 3 Bar Muscle-Ups.
**Target ideally 6″ above standing reach.
(Score is Total Reps of Burpees)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
1:00 Tricep Smash on Lacrosse Ball or Barbell*
10 Banded Monster Walks (Right)
10 Banded Monster Walks (Left)
20 Banded Glute Bridge-Ups
-Rest as Needed b/t Sets-
*Place barbell on rack at chest level
(No Measure)