Warm Up Row 300m then 2 rounds

  • 10 squats
  • 10 T-Pushups
  • 15 KB Swings
  • 4 Rope Climbs


  • Lacrosse Ball between spine and scapula, raise arm overhead

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

Overhead Press after warm-up sets: 65%x5, 75%x5, 85%x max reps (at least 5, 9-10RPE)


Strict Pull-up: 5x max reps (use variation that allows for at least 10 reps on the first set)

Push-up: 5x max reps with good form, 2x1x1 rep tempo (2 seconds lowering, 1 second pause, explode up, 1 second pause)