WARMUP
AMRAP x 8 MINUTES
4/4 Moose Antlers
8 Banded Pull Aparts + 8 Banded Pass Thrus
8 Alt. 90-90 Hip Rotations*
24 Single Unders
*Switch to Air Squats at the 4:00 mark.
STRENGTH
Overhead Squat for load:
6-4-2 | 4-3-2*
*Start Moderate+ and build to Heavy+. The second wave should be heavier than the first.
(Score is Weight)
Week 3 of 5
Strength | Wave-Loading Cycle
WORKOUT
ON A 11:00 RUNNING CLOCK…
20 Overhead Squats (135/95)
-Immediately Into-
6 ROUNDS
5 Shoulder to Overhead
50 Double Unders
-Immediately Into-
Max Overhead Squats in Time Remaining…
(Score is Total Overhead Squats)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1&2 – Cardio Choice (Nasal Breathing)
MIN 3 – :45 Box Prayer Stretch
(No Measure)
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