WEEKLY PROGRAM

	WARM UP	STRENGTH	METCON
MONDAY	2set 90sec Cardio of Choice 15 Banded Good Mornings 8/side Forward to Reverse Lunge 10/10 Cossack Squats	1RM Back Squat 1st: 75% × 1 rep Rest 1:30min 2nd : 80% × 1 rep Rest 2:00min 3rd: 85% × 1 rep Rest 2:30min 4th: 90% × 1 rep Rest 2:30min 5th: 93-95% × 1 rep Rest 2:30min 6th: 97-100% × 1 rep (PR attempt) Rest 2:30min 7th: 101%+ × 1 rep (optional PR)	EMOM x 12min 0-1min: 10/12 Cal Row / Bike 1-2min: 15 R. Swings 2-3min: 15 Sit ups
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY