• Partner Step Quad Smash (Be gentle! requires very little pressure, enough to roll foot 30 degrees to either side)
  • Partner Step Calf Smash

Warm Up X 2

  • Run Short Lap
  • 10 Jump pull-ups
  • 10 inch worms (no pushup)
  • 8 Lunges / side

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

  • Deadlift and Overhead Press
  • Back Squat and Bench Press

EMOM 8 Minutes: Start each minute with a complete chest to ground elbows tight pushup. Hold Plank for as long as possible. 


Modified "Morris" (Scale as needed)

40-30-20 and 10 rep rounds of:
Wall ball  20/14
Box jump, 24/18 inch box
Kettlebell swings, 16/12