Warm Up:

400M Run

Twisting Lunge 30’

Inchworm 30’

10 Push Ups

10 tuck jumps

10 Thoracic High Fives

10 PVC pass thrus

10  slow-controlled air squats



Back Squat



Increase weight ea set

So begins the 5X3 piece of this cycle.  With lower reps per set, look to go heavier than you did the two previous times we hit this movement.



EMOM for 15 Min:

Min 1 – 12 Thrusters (115/80)

Min 2 – 12 Box Jumps (24/20)

Min 3 – Burpee Broad Jumps – 40 Feet


Scaling Options:

Bar weight -> as needed

Box Jumps -> 20/16


Cool Down:

Couch Stretch – 3 min per side


Mash out bottom of foot w/lacrosse ball – 2 min per foot

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