Friday

Warm-up
Warm-up
AMRAP x 4 MINUTES
20 Crossbody Mountain Climbers
6 Scap Push-ups
6 Step-Ups
6 Slam Ball Deadlifts
6 Slam Ball Front Squats

Into…

2 ROUNDS
10 Box Jumps w/ Step-Down
8 Push-Up to Pike
8 Slam Balls

Strength
Bench Press (1×5 / 1×5 / 1×5*)
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%

*Based off of 90% of Heavy 1-Rep. This is a Deload Week.

Week 8 of 9

(Score is Weight)

Workout
Metcon
AMRAP x 16 MINUTES
10/10 Single Arm DB Deficit Push-Up
20 Box Jumps (24/20)
30 Slam Balls (30/20)|(20/10)

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/10)
KG SB: (15/10)|(10/5)

Optional Finisher
Metcon
FOR TIME
20-15-10-15-20
Alt. Plank Slam Ball Taps
40-30-20-30-40
Slamball Russian Twists

(Score is Time)