WARMUP
AMRAP x 3 MINUTES
6 Scap Pull-Ups
6 Glute Bridge Ups + Pause
6 Bird Dogs
6 Cat Cows
into…
AMRAP x 4 MINUTES
:30 Mod Row Pace
6 Jumping Air Squats
6 Up-Downs
6 Tuck-Ups
STRENGTH
Back Squat for load:
3×5
Back Squats (1111)
*Keep weight Light across all sets. This is a Deload Week.
(Score is Weight)
Week 5 of 5 Tempo
WORKOUT
3 ROUNDS FOR TIME
45/35 Cal Row
25 Toes to Bar
15 Back Squats (135/95)
(Score is Time)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 Bodyweight Kang Squats
10 Arm Haulers
15 Glute Bridge Ups
1:00/1:00 Couch Stretch
-Rest as Needed b/t Sets-
(No Measure)
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