WARMUP
2 ROUNDS
10 Alt. 90-90 Hip Rotations
10 KB RDLs
20 Alt. High Knees
5/5 SLOW Hip Circles
Into…
AMRAP x 6 MINUTES
30 sec Row
3 Slow Air Squats + 3 Fast Air Squats*
4 Burpee Broad Jumps
5 PVC Behind the Neck Wide Grip Strict or Push Press
*At 3:00, switch to Goblet Squats.
STRENGTH
Overhead Squat for load:
4×4
*Keep weight Moderate+ across all sets.
(Score is Weight)
Week 3 of 8 Oly Cycle
WORKOUT
3 ROUNDS FOR TIME
Distance Row*
15 KB Deadlifts (70/53)
30 Russian KB Swings
15 KB Goblet Squats
*Each round begins with a row. R1 = 750/600m, R2 = 500/400m, R3 = 250/200m.
(Score is Time)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
5/5 Sciatic Nerve Floss
5/5 Single Arm KB Upright Rows
10/10 Single Leg Glute Bridge-Ups
1:00 Child’s Pose
-Rest as Needed b/t Sets-
(No Measure)
