Week 41

Week 41 - Get After It

5 days of high-intensity Get After It workouts

Monday: Concrete Jungle

AMRAP - Hardcore

28 min

Intermediate

squat patternpush patterncarry/core bracing

Warmup

12:00 easy cardio (row/bike/jog) + nasal breathing
22 rounds: 8 air squats (2-sec pause), 8 scap push-ups, 10 hip hinges (hands on hips), 20-sec dead bug
3Movement prep: 2 x 6 light thrusters + 2 x 6 ring rows (or band rows)

Exercises

AMRAP 20: 12 DB/KB Thrusters + 10 Burpees Over DB/Line + 12 Ring Rows (or TRX Rows) + 100 m Farmer Carry (heavy)

Prime8: Squat + Push + Pull + Carry. Keep thrusters unbroken early; on burpees stay low and move laterally; rows—full reach then ribs down; carry—tall posture, ribs stacked over pelvis.

1 × 20 min

Burnout

8-min density: 30-sec hollow hold + 30-sec fast air squats (repeat for 8 rounds)