400 meter run
3x10
pullups
push ups
pvc ohs
Ready
6 Min EMOM
Even - double KB lunge
Odd - OH lunge with bar of your choosing
Strength
Cycle 4 week 1
Back Squat
5-5-5+ at 65/75/85% of 90% of your 1RPM
If you have been on the cycle, you are adding another 5KG to your ORIGINAL 1 rep max for a total of 15KG now - IF you found your max last week, you are going off that number
Metcon
30-20-10
Air dyne calories - double
Thrusters 42.5/30kg
Double unders - triple
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