WARMUP
EMOM x 8 MINUTES (:40 ON / :20 OFF)
MIN 1 – Up-Downs
MIN 2 – Step-Overs
MIN 3 – Ring Rows
MIN 4 – Lunges
MIN 5 – Burpees
MIN 6 – Box Jumps
MIN 7 – Jumping Pull-Ups
MIN 8 – Lunge + Lunge + Air Squat
STRENGTH
Front Squat for load:
5-5-5-5*
*Start Light and build to Moderate. This is a Deload Week.
(Score is Weight)
Week 8 of 9
WORKOUT
AMRAP x 15 MINUTES
10 Pull-Ups
5 Front Rack Lunge-Lunge-Squat (95/65)*
10 Chest to Bars
5 Burpee Box Crawl Overs**
*1 Rep= Lunge (R) + Lunge (L) + Front Squat.
**Standard height is 30/24, however if higher boxes are available athlete can complete Box Crawl over to higher box.
(Score is Round + Reps)
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