Cycle: Strength + Base Endurance
Week 1 of 8: Monday

Prep
3 Rounds
10 Barbell Hip Thrusters
8 Mobility Wall Squats
20′ Banded Sumo Walk (Each Direction)

Every 2 Minutes For 8-10 Rounds
Work up to a heavy 3-rep max tempo back squat
Begin @ 55% of Back Squat and Increase Over the Course of 8-10 Rounds Until You’ve Reached a Max For the Day.
3 Second Negative on Each Squat.

5 Sets
30 Second Sled Back Pedal

4 Sets
6-10 Weighted GHD Back Hypers + 20 Second Hold on the Last Rep

4 Sets
8-10 Weighted Hang Leg Raises

4 Rounds
50′ Broad Jumps
50′ Double Kettlebell Front Rack Lunges
10 Double Russian Kettlebell Swings
Rest 2 Minutes After Round 2

 

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