WARM-UP
2:00 CARDIO CHOICE
INTO…
EMOM X 6 MINUTES
MIN 1 - :25 SAMSON LUNGES +MAX SCAP PULL-UPS
MIN 2 - :25 MOUNTAIN CLIMBERS _ MAX LUNGES
MIN 3 - :25 BOOTSTRAPPERS + MAX RING ROWS
MIN 4 - :25 UP-DOWNS + MAX AIR SQUATS
MIN 5 - :25 GROINERS + MAX SCAP PUSH-UPS
MIN 6 - :25 STRICT BURPEES + MAX AIR SQUATS
*5 MIN POINTS OF PERFORMANCE FOR THE OVER HEAD SQUAT (COACH’S PREFERENCE)
**START OF NEW STRENGTH CYCLE SIX WEEKS
STRENGTH
:20 TO ESTABLISH 3 REP HEAVY
WORKOUT
3 SETS
AMRAP X 3 MINUTES*
6 OVERHEAD SQUATS (95/65)(75/55)
10 BURPEE BOX JUMPS
-REST 1:00 B/T SETS