WARMUP
2 ROUNDS
6 Alt. 90-90 Hip Rotations*
6 Scap Push-Ups (on hands or forearms)
6 Alt. Med. Ball Around the Worlds
6/6 Low to Hi Crossbody Banded Pull Aparts
*Air Squats in 2nd round
Into…
2 ROUNDS
6 Alt. Box Step-Ups
6 Push Up to Down Dog
6 Med. Ball Front Squats + 6 Med. Ball Push Press to Target
12 Banded Pull Aparts (palms down)
STRENGTH
Bench Press for load:
ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Bench Press
(Score is Weight)
Week 5 of 5
Strength | Wave-Loading Cycle
WORKOUT
EVERY 3:00 x 3 SETS*
3-6-9-and so on…
Box Jumps (24/20)
Wall Balls (20/14)
-Rest 1:00 b/t Sets-
*Begin at the start of each AMRAP.
(Score is Lowest Rounds + Reps)
OPTIONAL AFTER PARTY
2-3 SETS
:30/:30 Half Pigeon on Box
15 Glute Bridge-Ups + :30 Glute Bridge Hold
1:00 EZ Cardio
-Rest as Needed b/t Sets-
(No Measure)
