Front Squat 



Increase weight ea set

Second time through on Front Squats in this cycle.  Lower sets should equate to higher weight per set compared to the 5X5 week. Push for it!



800M Run

21 Pull Ups

21 OHS (135/95)

400M Run

15 Pull Ups

15 OHS


9 Pull Ups



Scaling Options:

Run->1K, 500m, 250M row respectively


Bar weight -> as needed (goal-at least half the reps before you drop the bar)


Pull ups – Body rows


Cool Down:

Couch stretch x 3 min per side


Banded lat stretch x 2 min per side

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