Today is the last day of our first three-week cycle back at the resistance and speed lifts. After our CF Games break in March, it's been nice to get back to this and have it condensed to one 5 AM morning per week (versus two, previously).

Box Squats:
1 Red Band, 1 Knot
10x 2
60% of 1RM
145 lbs

Lower Body Auxiliary Exercises:
3x
(a) 10 Weighted GH Raises @ 15 lbs
(b) Rest 45 seconds
(c) 15 Reverse Hypers @ 50 lbs
(d) Rest 45 seconds

Shoulder Presses:
1 Red Band, 1 Tangerine Band
12x 2
30% of 1RM
45 lbs

Upper Body Auxiliary Exercises:
30 Ring Dips
30 Ring Rows
30 Ring Push Ups