WARMUP
AMRAP x 8 MINUTES
5 Up-Downs
10 Scap Push Ups
5/5 Moose Antlers
10 Alt Box Step Ups
5 Burpees
10 Banded Pull Aparts
5 Tempo Push-Up (31X1)
10 Alt Groiners
STRENGTH
Bench Press for load:
ON A 20:00 RUNNING CLOCK…
Build to a 3-Rep Max Bench Press
(Score is Weight)
Week 6 of 6
Strength | Volume/Capacity Cycle
WORKOUT
ON A 10:00 RUNNING CLOCK…
Max Box Jumps (24/20)*
*Every 2:00, including 0:00 complete Burpees…
RND 1 (0:00) = 8/6
RND 2 (2:00) = 10/8
RND 3 (4:00) = 12/10
RND 4 (6:00) = 14/12
RND 5 (8:00) = 16/14
(Score is Total Box Jumps)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – :45 Foam Roll Lats
MIN 2 – :45 Pec Smash w/Empty BB or Lax Ball
MIN 3 – :45 Rebound Pose
(No Measure)
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