Warm Up X3

  • 12 Lunge with twist
  • 10 DB PP
  • 8 hanging knee raises
  • 10 Slam Ball
  • 8 Burpees into Box Jumps


  • Banded Hip External Rotation Sequence

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

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


Barbell Good Morning: 3x10 @7-8RPE
Row 2k for time