Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

Front squat(15)
week 5 add 10 from previous cycle
Determine load using 90% if 1rm
5@65%
5@75%
max reps @85%

Metcon/*Metcon-comp (15)
prog/digression

wallball 16/12-*20/14
12-11-10-9-8-7-6-5-4-3-2-1
hr burpee to a plate
1-2-3-4-5-6-7-8-9-10-11-12

complete twelve wallballs, then one burpee, eleven wallballs, two burpees, ten wallballs, three burpees etc.

Afterburner
2x200m run
rest=work
consistent effort on both runs

Finisher
90 sec six inch hold
2 min couch stretch
25 cuff iso