MONDAY

Warm-Up:

2:00 minute Machine

Into..

Mobility

1:00/1:00 minute Active Scorpion Stretch

:30/:30 seconds Sampson Stretch + Tall Kneeling Hamstring Stretch

1:00 minute Alternating Active Pigeon Stretch

into..

Stability + Activation

2 Sets, For Quality

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

5/5 Single Leg Skater Squat

:30 second Dead-Bug Alternating Heel Taps

15/15 second Pause Bird Dog Hold

Strength Zeus Cycle Squat Session 1/6

Back Squat

Every 3:00 for 15:00 minutes

5 Back Squats @ 70%+

+ 3 Seated Box Jumps to High Box.

(red stool to 30/24 box)

Extra Instructions / Scaling Adjustments

We are looking to build over the course of the 5 sets here on the Back Squat with the goal of ending at around 80-82% of our 1RM. We will be combining this in a superset fashion with the Seated Box Jump to High Box to elicit greater effects on the central nervous system and teach the body to recruit more motor neurones to develop some speed out of the hole on these squats today.

“Strictly Confidential” (5 Rounds for Time)

Fitness

5 Strict Pull-Ups

9 Burpees to Target

12 Wall Balls 6/4kg

Performance

5 Weighted Strict Pull-Ups 10/5kg

9 Burpees to Target

12 Wall Balls 9/6kg

Time Domain: 7-11 minutes

Time Cap: 15 minutes

Weighted Strict Pull-Ups squeeze weight between thighs

Optional Accessories: Posterior Chain Focus

2 Sets, For Quality

10/10 Toes Elevated Dual Dumbbell Romanian Deadlift

20 Renegade Rows

30 second Dual Kettlebell Front Rack Wall Sit

Rest as needed between sets