Warm Up X2

  • Jump Rope X100
  • 10 Overhead Squats
  • 10 Jump Pull ups
  • Stalking Cat Crawl Up & Back

Mobility

  • High pigeon (:45 / side) followed by 90 degree "doorway" hamstring stretch 1:00/ side

Workout

Add 10# to your working max from last cycle (90% 1RM), percentages based off of new working max. Compare to 12-17-13

Back Squat- After warm-up: 65% x 5, 75% x 5, 85% x max reps (at least 5, try to beat rep max from 12-17-13, 8-9RPE)

3 supersets, 1:30 rest:
Ab Wheel x 12
DB Stiff-Legged DL x 8 (7-8RPE)

For time:
Row 1000m
50 Slam Ball (20/10#)

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