Warm Up X2

  • Run up to 1st St and back
  • 10 OHS
  • 10 Push-ups
  • 15 KB Swings
  • 10 forward leg swings each side
  • 10 Swinging Leg Precision Jumps


  • Lacrosse Ball Posterior Chain
  • Leg Up Bar Stretch

Weight Training: Add 10# to your working max from last cycle, percentages based off of new working max

Deadlift after warm-up sets: 65%x5, 75%x5, 85%x max reps @8-9RPE (might not be 5)


Strict Pull-up: 5x max reps (variation that allows for at least 10 reps on 1st set)
Ab Wheel 3x10, 1:30 rest