General Prep
2:00 Cardio Choice
10 Alternating Goblet Cossack Squats
5/5 Goblet Reverse Lunges
15 Banded Pull Aparts
10 Bird-Dogs
Back Squats
Every 3:00 x 4 Sets
Set 1: 5 Reps @ 65%
Set 2: 5 Reps @ 70%
Set 3: 3 Reps @ 75%
Set 4: Max Reps @ 80%
*Perform the max reps set to an RPE 9 (1 rep in tank).
% is Based on 1RM Back Squat
Score = Reps Completed at 80%
Record Weights in Notes
Goal: 8+ Reps (12 Rep Cap)
Conditioning
Every 3:00 x 4 Sets
10 HR Pushups
5 Pendlay Rows + 5 Push Press
20 Unbroken Wall Balls
Level 1.
7 HR Pushups
15 Unbroken Wall Balls
Goal: Complete each set by the 1:30-1:45 mark on the clock, then adjust loads
Stimulus: Strength and Muscular Endurance
Workout RPE: 7.5/10
Primary Objective: Execute smooth, efficient barbell cycling building loads to 80% of 1RM Push Press
Secondary Objective: Complete all wall balls unbroken each set
