BUILD CYCLE WEEK 11

WARM UP

OVERHEAD SQUAT

6 sets on 2:30

• 7 reps @ 65%
• 5 reps @ 68%
• 3 reps @ 70%
• 7 reps @ 68%
• 5 reps @ 70%
• 3 reps @ 73%

“2-3 Zone”

AMRAP 2-2-2-3

• 15/12 calorie row
• 9 burpee box jump overs (24″/20″)
• Max toes to bar

1 min rest in-between rounds

*****Additional Work*****

Push Press (before)

5 sets of 3 reps @ 90% of 3RM on 3:00

Handstand Push-up + Dumbbell Step Over

AMRAP 8

• 3-6-9-12-15-…..Handstand push-ups
• 6 Double Dumbbell Box Step Overs (24″/20″) Dumbbells 50/35

Grip Conditioning

For Time: 5 min dead hang

starting at your first drop, 10 hand release push ups, adding 5 reps each time you drop until reaching the 5 min dead hang