WARMUP
3 ROUNDS
1:00 Cardio Choice
10 Slam Ball Deadlifts*
5 Rope Rows** + 5 Strict Knee Raises (on the rope or rig)
:30 Static Hold of Choice (Plank / Hollow / Wall Sit)
*2nd Round: 10 Slam Ball Strict Press
3rd Round: 10 Slam Ball Ground to Overhead
**Use the Ropes w/hand over hand for pulling. Option to do Ring Rows if needed.
WORKOUT
EMOM x 16 MINUTES (:45 ON/ :15 OFF)
MIN 1 – Cardio Choice
MIN 2 – Slam Balls (Athlete Choice)
MIN 3 – Rope Climbs*
MIN 4 – Static Hold**
*Option for Strict Knees to Elbow or Tuck-Ups/ V-Ups.
**Static Hold Options:
(Side) Plank
Tuck/Hollow
Wall Sit
Wall HS Hold
(No Measure)
POST WORKOUT STRENGTH
Bench Press for load:
12-10-8*
*Start Light and build to Moderate. This is a deload week.
(Score is Weight)
Week 4 of 5
Strength | Wave-Loading Cycle
