Cycle: Strength + Base Endurance
Week 5 of 8: Friday

Prep
3 Sets
Front Squat Walk Out
112% of Back Squat x 15 Seconds

Strength
Every Minute for 12 Minutes
(12 total sets)
2 Front Squats
Sets 1-6: At 55% of max front squat.
Sets 7-12: At 60% of max front squat.

Good Mornings
4 Sets of 6-10 Reps

Weight GHD Situp Hold
4 Sets of 20-30 Seconds

Conditioning
3 Rounds
4 Deadlifts (315/220)
20 Double-unders
12 Russian Kettlebell Swings (70/53)
-Rest 2.5 Minutes-
3 Rounds
6 Deadlifts (275/195)
20 Double-unders
12 Russian Kettlebell Swings (70/53)
-Rest 2.5 Minutes-
3 Rounds
8 Deadlifts (225/155)
20 Double-unders
12 Russian Kettlebell Swings (70/53)

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