Cycle: Strength + Base Endurance
Week 6 of 8: Tuesday

Strength/Hypertrophy
4 Sets
Kettlebell Bent-over Row 6-10 Reps
+
Reverse Barbell Curl 6-10 Reps
+
Strict Barbell Shoulder Presses 8-12 Reps
Rest 1.5-2 Minutes Between Sets

4 Sets
6-8 Weighted Pull-ups
+
8-12 Kettlebell Bench Press
Rest 1.5-2 Minutes Between Sets

3 Sets
10-15 Tempo Ring Push-ups (3 Second Negative)
+
8-15 Ab Ring Rollouts
Rest 1.5-2 Minutes Between Sets

3 Sets
6-10 Bent Over Dumbbell Shoulder Flys
+
20-40 Second Wall Facing Handstand Hold
Rest 1.5-2 Minutes Between Sets

Strength Conditioning
3 Rounds
2 Minute AMRAP
Legless Rope Climbs
Rest 30 Seconds
2 Minute AMRAP
10 Plate Clean & Presses + 50′ Overhead Walk (45/25)
Rest 30 Seconds
2 Minute AMRAP
Weighted Hanging Leg Raises (35/20)
Rest 1 Minute

Conditioning
3 Rounds of:
2 Sets
30 Seconds of Force/2 Minutes of Stroke
Rest 3 Minutes Between Rounds
Damper on 9 for Force/3 for Stroke
Force/Stroke Workout
Total Work Time: 15 Minutes
Total Workout Time: 21 Minutes

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