Recommended Warm Up (10 Minutes):

2 Minutes on a Machine


Hamstrings, Quads, Hips, Calves


3 Rounds for Quality:

20 Single Leg Box Step Ups (50/35#)

20 Single Leg Box Step Ups (50/35#)

10 Back Squats (185/125#)

*Do all the step ups on right leg and then all 20 on the left leg.  20” on the box for everyone.  Back Squats must be unbroken. Rest 2-3 Minutes after each round.

3 Rounds for Quality: 

6 Bench Press

12 Strict Pull Ups

18 Deficit Push Ups

*6 Bench Should be challenging but unbroken!  Rest 2 minutes after each round!  Use a band for strict pull ups if needed.  Push Ups are on 2 plates.  You may not need to make them deficit if normal push ups are challenging.


Back Squat (20 Minutes)

3 Rep Max

*Movement of the Month Re-Test!  Set your members up for success.  Try to hit a 5-10# PR FIRST!  Don’t put the same weight on the bar as the beginning of the month.  

Skill Work