Cycle 4 Week 8 of 8 Day 1

0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-38:00 Strength

38:00-45:00 Transition to MetCon

45:00-55:00 MetCon

55:00-60:00 Cool-down

1) Warm-up:

3 Rounds

3 Infant Squats

10 Lying Straight Leg Raises

30sec Wall Sit

—then—

Warm-up to around 50% or a light weight

2) Lower Body Strength:

Movement Prep for Max:

Alternating Every Minute on the Minute for 6 minutes:

10/8 Calories Row/Bike

3 Back Squats @50-70%

12 minute time block:

Work to Back Squat 1rm

*recommended doing an attempt every 2-3 minutes

3) MetCon:

As Many Reps as Possible in 10 minutes:

5 Front Squats

5 Pull-ups

10 Front Squats

15, 20, 25, etc…

*Pace: Aggressive: 150 total reps, Solid: 125 total reps, Limit: 100 total reps

Level 1: 75/55, Ring Rows

Level 2: 115/75, Jumping/Banded Pull-ups

Level 3: 135/95

4) COOL-DOWN