WARMUP
20 Calf Raises
10 Alt. Cossack Squats
10 Glute Bridges
10 Wall Ball Front Squat
Into…
20 Tibia Raises
10 Alt. Groiners
10 Barbell Good Mornings
10 Wall Ball Push Press
Into…
40 Fast Single Unders
10 Bootstrappers
10 Barbell RDL’s
10 Wall Balls
STRENGTH
Deadlift for load:
12-10-8*
*Start Light and build to Moderate. This is a deload week in the Strength Cycle.
(Score is Weight)
Week 4 of 5
Strength | Wave-Loading Cycle
WORKOUT
3 ROUNDS FOR TIME
75 Double Unders
50 Wall Balls (20/14)
25 Deadlifts (135/95)
(Score is Time)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – :50 Nasal Breathing EZ Cardio
MIN 2 – :25/:25 Single Leg Glute Bridge-Up
MIN 3 – :50 Cat/Cow
(No Measure)
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