WARMUP
2 SETS
10/8 Cal Bike
10 PVC Pass Throughs
8 Barbell Power Cleans
6 Tempo Air Squats (32X1)
4 Alt. Groiners
Into…
1-2 SETS
12/10 Cal Bike (1:00 CAP)
10 PVC Pass Through + Alt. Lunges
8 Barbell Power Snatches
6 Barbell Back Squats
4 Alt. 90/90 Hip Rotations
STRENGTH
Overhead Squat for load:
8-6-4-6-4-2*
*Start Moderate and build to Heavy. The second wave should be heavier than the first.
(Score is Weight)
Week 2 of 5
Strength | Wave-Loading Cycle
WORKOUT
FOR TIME
30 Overhead Squats (95/65)
50/40 Cal Bike
30 Overhead Squats
(Score is Time)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – :45 EZ Bike (option for nasal breathing only)
MIN 2 – :45 Alt. Bird Dogs
MIN 3 – :45 Foam Roll or Empty Barbell Quad Smash
(No Measure)
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