Warm Up X2

  • Jump Rope x100
  • 10 T Pushups
  • 10 Jump Pullups
  • 10 Pop-ups

Mobility

  • Banded Kettlebell Overhead

Weight Training

Add 5# to your working max from last cycle (90% 1RM), percentages based off of new working max.

Bench Press- 65% x 5, 75% x 5, 85% x max reps (at least 5, not to failure, i.e. 9RPE max)

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

Workout

5:00 for rounds:
10 Wall Ball (14/8#)
10 KB swings (16/8kg)
10 push-ups

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