Warmup Flow
1:00 Cardio Choice
:40/:40 Banded OH Distraction
10 Hollow Rocks
10 Alternating. V Ups
5 Walkout Pushups
5 Barbell Strict Press
Strength
Push Press
EMOM 10
Min 1. 5 Push Press
Min 2. 5 High Box Jumps
Continuing on the PAP we developed in our latest cycle onto a height that’s challenging
Conditioning
For Time
Every 3:00 x 5 Sets
200m Run
10 Toes to Bar
10 Alternating DB Snatch
DB 22.5/15
Goal: 2:00-2:30 / Round
Stimulus: Lactate threshold, aerobic power, and midline stamina
RPE: 8.5/10
Focus: Smooth running, smart grip management
Primary Objective: Consistent pacing round to round
Secondary Objective: Push for unbroken or smartly broken sets on the T2B without major rest
