WARMUP
AMRAP X 10 MIN
5 Inchworm w/ Push Up
10 Alt Groiners
10 PVC Pass Throughs
5 Up-Downs
10 PVC Overhead Squats
10 Bird Dogs
STRENGTH
Overhead Squat for load:
3×4*
*Use the same Heavy Weight for All Sets
(Score is Weight)
Week 4 of 6
Strength | Volume/Capacity Cycle
WORKOUT
FOR TIME
120 DB Front Squats (50/35)*
*Every break, complete 12 Burpees. If DBs come below the shoulders or off the shoulders, Burpees must be completed.
(Score is Time)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
10/10 Single Arm Banded Lat Pushdown
10 Banded Upright Rows
-Rest As Needed b/t Sets-
(No Measure)
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