Warm Up X2

  • Jump Rope x100
  • 10 OHS
  • 10 Push Ups
  • 10 Jump Pullups
  • Balance Beam walks forwards and backwards

Mobility

  • Lacrosse Ball Posterior Chain

Weight Training

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

Deadlift: After warm-up: 65% x 5, 75% x 5, 85% x max reps (at least 5, try to beat rep max from 12-26-12, 8-9RPE)

Barbell Good Morning: 3 x 10 @7-8RPE, 2:00 rest

Workout

4 supersets, 1:00 rest:
Ab wheel x 10
Glute-Ham raise x 10

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