WARMUP
8 min AMRAP
1 min Row
6 Alt. Groiners
10 Air Squats
5 Cat Cows
5 MB Strict Press
5 MB Front Squats
5 MB Thrusters
STRENGTH
Front Squat for load:
4×4
Front Squats or High-Bar Back Squat*
*Keep weight Moderate-Heavy across all sets.
(Score is Weight)
Week 4 of 8 Oly Cycle
WORKOUT
EMOM x 16 MINUTES
MIN 1&2 – 500/400m Row
MIN 3 – Max Wall Balls (20/14)
MIN 4 – Rest
(Score is Total Wall Ball Reps)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
10 Alt. Glute Bridge Marches on Rower
10 Rower Pike Ups
-Rest as Needed b/t Sets-
(No Measure)
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