Warm Up X2

  • 15 KB Swing
  • 10 push-ups
  • 10 Jump Pullups
  • Lateral bounds
  • Floor Kongs Up and Back


  • Foam Roll Thoracic and Lats

Weight Training- add 5# to your working max from last cycle, percentages based off of new working max

Overhead Press after warm-up sets: 70%x3, 80%x3, 90%x max reps


3 supersets, 1:30 rest:
Ring Row x10
Close grip pushup x10

Row 1000m for time