Monday

coach will warm you up accordinglyA. Barbell Cycling: ~12 minutes
Deadlift /RDL X 8
HPC X 8
PP X 8
rest as needed, light weight, goal is unbroken with good technique
B. Front Squat @ 3131: 5,5,5, rest 2 min b/t ~12 min.
+
FT:
100 Dubs
50 Sit Ups
200 M Run
80 Dubs
40 Sit ups
200 M Run
40 Dubs
30 Sit ups
200 m Run
20 Dubs
20 Sit ups
200 M Run
10 Dubs
10 Sit Ups
200 M Run
*20 min timecap
*week one of BB cycling. Focus on snappy perfect reps, the weight will get heavier each week.
*tough tempo on the FS - tempo more important than load on this first week.