Warm Up X3

  • 12 steps duck walk
  • 8 inchworm push-ups
  • 8 med ball rotation throws each side
  • 8 push ball
  • 8 Burpees into Box Jumps


  • Banded Legs on Wall Squat Stretch

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

Back Squat after warmup sets: 70%x3, 80%x3, 90%x max reps (might not be 3)

Barbell Good Morning 3x10 @7-8RPE


7:00 for rounds:
NJ Ave sprint
15 DB PP
7 Burpees