WC 15082022

Week 8.1

 

BB Back Squat 

10 min to build 10 1RM

3×3 @ 85% of above 1 set every 2 min 

 

Back Rack Reverse Lunge x12

Superset

Seated High Box Jump x6

X4

 

4 Min Controlled AMRAP

D Ball Squat Clean 

Pistols x5 E/L

Jump Squats x10

KB Front Rack Carry (Length of rig)

 

 

Week 8.2

 

BB Bench Press 

10 min to build 10 1RM

3×3 @ 85% of above 1 set every 2 min 

 

BB Z Press x8

Superset 

Ring Push up x12

X4

 

4 Min Controlled AMRAP

Wall walk x2 

Press up x4

D Ball Carry

DB Front Raise x10

Ring Face Pull x10