W12D1

Warm Up: 6x200m Run + 20x Air Squat + 20m Bear Crawl

Main:

Squat 4x20 (lightweight) (add 5-10lbs from last week)

HexBar Deadlift 4/4/4/3

Leg Curl 4x10

Superset

1. High Box Jump 5x5

2. Bulgarian Split Squat 5x5/leg

METCON1:

2x (1-Mile Run into 3 RFT - 10 Front Squat +  10x Pull Up + 30x Ball Slam)