Warm-up

3 Sets For Quality:
8(4/side) Single KB Front Rack Lunges
8(4/side) Single KB Suitcase Deadlifts

Strength

Back Squat Waves @ 5RM:
8 @ 71%, 6 @ 76%, 4 @ 81%
8 @ 76@, 6 @ 81%, 4 @ 86%
8 @ 81%, 6 @ 86@, 4 @ 91%

Work

“Atala”

800m Run / 1000m Row / 2400m Echo Bike
10 Rounds of “Mary”
800m Run / 1000m Row / 2400m Echo Bike

1 Round of “Mary”:
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

20 Minute Cap

Home/Outdoor

800m Run / 4 Minutes Any Machine
10 Rounds of “Cindy”
800m Run / 4 Minutes Any Machine

1 Round of “Cindy”:
5 Pull-ups / Rows
10 Push-ups
15 Air Squats