WARMUP
4 min AMRAP
200m Row @ Mod Pace
20 sec Tuck Hold
20 sec Hollow Hold
20 sec Groiners
20 sec Bootstrappers
Into…
AMRAP x 4 MINUTES
5 KB Deadlifts
5 KB Swings
5 KB Goblet Squats
10 V-Ups
WORKOUT
4 SETS
500/400m Row
1:00 DBL KB Front Rack Hold (Athlete Choice)
30 Sit-Ups
-Rest 1:00 b/t Sets-
(Score is Slowest Set)
POST WORKOUT STRENGTH
Front Squat for load:
3×5
Front Squats or High-Bar Back Squat*
*Consider this is a primer for tomorrow’s OLY work. If you are not training tomorrow, use today to reinforce good mechanics. Use Light-Mod weight for all sets.
(Score is Weight)
Week 6 of 8 Oly Cycle
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