1 ROUND
10 Toe Touch Jumping Jacks
10/10 Big Arm Circles (Forward + Backwards)
10 Banded Pull Aparts
10 Banded Lat Pull-Downs
10/10 Banded Dante Rows
10 Hollow Rocks
Into…
1 ROUND
8 Shoulder Taps
8 Scap Push-Ups
8 Up-Downs
8 Scap Pull-Ups
Into…
1 ROUND
6 Push-Ups
6 Burpees
6 Glute Bridges
6 Kip Swings
Max Burpees to Target*
**Every 2:00, including 0:00, complete 3 Bar Muscle-Ups.
**Target ideally 6′ above standing reach.
(Score is Total Reps of Burpees)
Max Burpees to Target*
**Every 2:00, including 0:00, complete 3 Strict Pull-Ups.
**Target ideally 6′ above standing reach.
(Score is Total Reps of Burpees)
1:00 Tricep Smash on Lacrosse Ball or Barbell*
10 Banded Monster Walks (Right)
10 Banded Monster Walks (Left)
20 Banded Glute Bridge-Ups
-Rest as Needed b/t Sets-
*Place barbell on rack at chest level
(No Measure)
*Build to a Moderate-Heavy or Heavy weight and stay Moderate-Heavy or Heavy across all sets.
(Score is Weight)
Week 3 of 6
Strength | Volume/Capacity Cycle