Cycle: Strength + Base Endurance
Week 2 of 8: Friday

Prep
3 Sets
Back Squat Walk Out
115% 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.

Clean Grip Dealift
Every 2 Minutes for 5 Rounds
Round 1: 10 Reps @ 65%
Round 2: 8 Reps @ 70%
Round 3: 5 Reps @75%
Round 4: 4 Reps @ 80%
Round 5: 2 Reps @ 85%

Weight GHD Situp Hold
5 Sets of 20-30 Seconds

Conditioning
5 Sets of 20-30 Seconds
18-14-10-6-10-14-18
Bike Calories
In-Place Alternating Barbell Back Rack Lunges (135/95)

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