After you have warmed up, everyone should go to a 1RM hspu. If you are doing downward dog, please do 3 sets of 5 reps @ 51x1. Superset this with weighted cossacks x 20 reps x 3 sets.
Little to no rest in between movements.
A1. Back Squats - Poliquin 4 % Prescription @ 32x2 x 4 sets- Session 1
A2. Strict Pulling
Advanced: AMRAP strict in 30 sec (absolutely no kipping) x 4 sets
Intermediate: 1-5 reps x 4 sets Chin ups or pull ups @ 31x1
Beginner: 5 sec iso hold over bar then 25 sec eccentric x 1 rep x 4 sets
Rest 60 sec between movements
B. Deadlift x 7 reps 205/315 lbs
Run outside
Bench Press x 7 95/155 lbs
Zero seconds rest
Box Jumps x 15 24/30" AFAP
Rest 90 sec.
5 sets
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