A) For Completion:

20yd Sprint
9 Hand Release Push-Ups
12 Toes-to-Bar
40yd Sprint
7 Hand Release Push-Ups
10 Toes-to-Bar
60yd Sprint
5 Hand Release Push-Up
8 Toes-to-Bar
80yd Sprint

*Rest 90 seconds between sections (A) and (B)

B) 3:00 Plank Hold

* 2 Wall Climb penalty every time you break.


Strength Deload Week: Fatigue management by reducing the training volume. This increases your ability to maintain the gains you’ve made during the previous training cycle. Intensity shouldn’t drop below 50% at any time.

Strict Press – Deload

3 x 5 @ 50% of Heavy Single

*Heavy singles are generally 90-95% of an athletes 1 Rep Max

-Rest 90 sec between sets

Strength Tip

Keep your elbows down and slightly forward of the bar. Maintain lumbar stability and avoid overextending at the top of the movement.



Bench Press
Strict Pull-Up

*25ft handstand Walk between each set*

Workout Tip

Bench Press weight- 60%-70% of your current heaviest bench press. This should be a grinding pace, the intensity will be fairly low and you should be breaking or slowing due to muscle fatigue.

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