WARMUP
2 ROUNDS
4/4 Groiners + Twist
12 Alt. Shoulder Taps
8 Scap Push-Up
:15 Dead Hang
5 Scap Pull-Up
Into…
1-2 ROUNDS
10 Air Squats
8 Up/ Down
6 Kip Swings
4 Push-Ups
STRENGTH
Bench Press for load:
3×10*
*Use the same Light-Mod Weight for All Sets. This is a Deload Week.
(Score is Weight)
Week 5 of 6
Strength | Volume/Capacity Cycle
WORKOUT
AMRAP x 16 MINUTES
12 Knees to Elbow
18 Up-Downs
24 Air Squats
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Alt. Deadbugs
20 Empty Barbell Curls
-Rest as Needed b/t Sets-
(No Measure)
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