Warmup (10 min): Line Warmup
Strength/90% method (35 min): Squat
50%x 5, 60%x 4, 70%x 3, 80%x 2
85-90%x 1-3 reps, stop set with one rep left in tank or at 3 reps
then drop 10% from that weight, 3-5 reps, stop set with one rep left in tank or at 5 reps
*Level 1 5 sets of 5
Between sets: Pullup work
1) Banded Pullups or Strict Pullups 3-7 reps
*Level 1: 10 ring rows
Conditioning (15 min): “Seneca’s Hut”–For time
5 rounds of
20 kb swings
15 db cleans
12 situps
*Level 1: 3 rounds of 15 kb swings, 15 db rows, 12 situps
*Level 2 reps as Rx
*Rx use 53/35 for kb, 30-40/20-25 for dbs, and situps touch toes w/feet butterflied