WARMUP
AMRAP x 4 MINUTES
30 sec Bike
4/4 Single Arm DB Front Rack Lunges
4/4 Moose Antlers
4 Forward Shoulder Rolls
4 Backward Shoulder Rolls
into…
AMRAP x 4 MINUTES
30 sec Bike
4/4 Single Arm DB Strict Press
4/4 Single Arm DB Overhead Lunges
4/4 Single Arm DB Upright Rows
STRENGTH
Push Press for load:
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
*Based off of 90% of Heavy 1-Rep
(Score is Weight)
Week 4 of 6 Wendler
WORKOUT
AMRAP x 15 MINUTES
1200/1000m Bike
20 Push Press (75/55)
600/400m Bike
20 Overhead Alt. Lunges
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
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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