Warm Up X 2

  • Run up and back to 1st St
  • 10 DB PP
  • 10 Jump pull-ups
  • Duck walk 1 gym length

Mobility

  • Wall angels 2:00
  • Squats - Hold Bottom Squat 2X2:00 (or bonus 1X4:00)

Cycle Prep Week 1RM or Skill
Calculate 1RM for either: (Instructions on Board)

  • Deadlift and Overhead Press
  • Back Squat and Bench Press

Workout

Chin-Up: 5 x 5 working up to a heavy 5 @ 8-9RPE

3 rounds with minimal rest (not for time)
Run 1 lap 
1:00 front/side plank
10 Burpees

rest 2:00

5:00 for rounds:
20 Slam Ball
15 KB swings (24/16kg)

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