WARMUP
AMRAP X 10 MIN
10 Calf + Tib Raises
10 WB Lunges
10 WB Strict Press
30 Single Unders**
10 WB Front Squats
10 Wall Ball Thrusters*
*RND 2, complete 10 Wall Balls.
**RND 2, complete 20 DU’s
STRENGTH
Bench Press for load:
3×4*
*Use the same Heavy Weight for All Sets
(Score is Weight)
Week 4 of 6
Strength | Volume/Capacity Cycle
WORKOUT
AMRAP x 10 MINUTES*
5-10-15 and so on…
Wall Balls (20/14)
*Complete 35 Double Unders After Every Set
(Score is Total Reps of Wall Balls)
OPTIONAL AFTER PARTY
1-2 SETS FOR QUALITY
2:00 Lat/Upper Back Foam Roll
10 Up Dog to Down Dog
10/10 Banded Standing Shoulder External Rotation
(No Measure)
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