Cycle 1-#6

STRENGTH
A. Back Squat, 4x10 @ 90,85,80,75% 10rm; rest 3m

B. EMOM 18
min 1- CGBP x8 @ 65%
min 2- RIng Push Ups x10/8
min 3- Ring Row x10

STRUCTURAL WORK
10 min to hit biceps/triceps & band pull aparts

ENERGY WORK (z1)
15 min z1

Notes:
- keep same tempo for "A" as you did on test
- keep strict form on ring PU & Rows, keep tempo slow
- choose what you'd like for z1 work. Just
ensure that it is EASY breathing work to
flush out the legs from today and to prepare
you for tomorrow. You can jog, row, AD,
or do an easy bodyweight flush