Warm Up X2

  • Run 1 lap
  • 16 Lunges
  • 10 T Push-ups
  • 15 KB Swings
  • Standing Long Jumps Up and Back


  • Lacrosse Ball Smash Glutes/Posterior Chain

Weight Training: Add 10# to your working max from last cycle, percentages based off New Working Max

Back Squat after warm-up sets: 65%x5, 75%x5, 85%x max reps


4 supersets, 1:00 rest:
10 ab wheel @7-8RPE
15 Stiff-Legged Deadlifts @7-8RPE

2 rounds for time:
Run up and back to 1st St. 
20 Slam Ball
10 Knees to Elbows