6:00 AM MORNING CROWD 

 

warm up 

• 200 m run
• 20 ps walking lunges with Mb are extensions
• 10ps pistols, hold onto rig or use small box
• Mb torso twist 

 

1 RM TEST WEEKS

 

Deadlifts 5 4 3 2 2 when preforming the DL please do not add weight unless you can keep your spine in neutral position

and

Push Press  5 4 3 2 1 1 1, ADD push set 

then

OPTIONAL 

run circuit, 200, 400, 800m  or do a 1 mile test run