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#)