A) Primer x6 @90 sec rounds:

50yd Sprint + 50yd Jog

* 50yd print, then jog 50yd back. Rest remaining time.

B) 9 Rounds:

20 sec work/10 sec rest

Plank Hold
Air Squat
Kettlebell Swing 35lb/26lb

*Sub kettlebell swing with burpee if lacking equipment


Back Squat

A) 1 set x 4 reps @ 70% of 1 Rep Max or (+5lbs previous session) Program weight increases from week 3
B) 1 set x 4 reps @ 90% of set A
C) 1 set x 7 reps @ 85% of set A

Objective- Match your reps in sets A and B.

– Rest 90 sec between sets

Barbell Walking Lunge

3 sets x 2 reps from fail @ 70% of your body weight

– Rest 90 sec between sets

Tempo: 2:1:1 (2 sec down,1 sec hold, 1 sec up)

* “Training 2 reps from failure” means train until you think you have 2 reps left in the tank, then stop

Strength Tip

Back Squat: keep your midsection tight and send your butt back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows.

Barbell Walking Lunge: start with an upright posture. Lower under control to a point where your back knee is just above the ground. Drive through the center of your foot to the starting position, engaging your glutes.


4 rounds of:

750m Row
15 Burpee Box Jumps 24”/20”
20 Kipping Pull-UP

Workout Tip

Scale to your appropriate skill level in order to perform each movement with perfect technique. For example, if you cannot do kipping pull-ups the either do ring rows or do banded pull-ups. I prefer you choose the ring row.

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