Tuesday

Warm-up
Warm-up
2 SETS
100m Run @ Hard Pace + 50 Single Unders
8 Scap Pull-Ups + 8 Kip Swings
5 Inchworms & Push-Up + 20 Air Squats

* Switch to Double Unders on 2nd time through

Strength
Overhead Squat (4×3*)
*All working sets @ Light-Moderate weight. If you have a 1RM OHS, this should be roughly 60-70%. Focus on perfect movement. This is our Deload week.

Week 7 of 8

(Score is Weight)

Workout
Metcon (Time)
6 ROUNDS FOR TIME*
35 Double Unders**
25 Air Squats
10 Toes to Bar

*After EVEN NUMBER round (2,4,6) complete a 200m Run. Workout ends with 200m run.
**Option for ‘Unbroken’ Double Unders

(Score is Time)

Finisher
Metcon
3 SETS FOR QUALITY
:30/:30 Single Leg Glute Bridge Hold
1:00 Slow Supermans

-Rest 1:00 b/t Sets-

(No Measure)