July 12, 2025
Cycle V
Week 4 - Deload
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Skills Warmup
3 Sets for Quality:
1,000m Bike Erg
3 Strict Dips + 10 Second Top of Dip Support Hold
30 Second Hollow Hold
3 Strict Dips + 10 Second Middle of Dip Support Hold
30 Second Hollow Hold
3 Strict Dips + 10 Second Bottom of Dip Support Hold
"Brace for Impact"
AMRAP 13:
10 Goblet Squats, 70/53 (32/24 kg)
10 GHD Sit-Ups
10/8 Calorie Ski Erg
Strength
On the Minute x 14 (7 Rounds):
Min 1 - 2 Front Squats
Min 2 - 4 Back Squats
Single barbell, loaded throughout at 75-77% 1RM Front Squat.