Classification: Internal Use #_x000D_

Designed as a modification of the Cube Boss program, this program seeks to implement additional areas of
focus, specifically overhead strength, cardiovascular strength/endurance, bodyweight volume and Army
Combat Fitness Test growth. To start, an individual needs to acquire several baseline physical metrics, and
scale the workout according to that maximum percentage.

This program scales every three weeks for the major lifts, and weekly for pullups and pushups. A single rest
day is incorporated, but if the body feels excess fatigue, shift the workouts to the right, rest, and continue the
set. At 3 weeks, if the max weight increases, continue the plan on weeks 4-9. Evaluate at week 6 if the max
has increased, and continue. If the max has not increased, do not exceed week 6 as week 7-9 are
progressively harder on the body.
(Note: this may change, after test cycle, program may do tri-weekly evaluations without numbers change if
better results are yielded.)

Later weeks in the program contain Ruck Days, these should not be done until Bench Press = 1x BW, and Back
Squat = 1.25x BW, continue cardio days from previous weeks if Ruck Day prerequisites are not met.

Deadlift:

Back Squat:

Bench Press:

Standing Overhead Press:

Hand-Release Pushup:

2 Mile Run:

5 Mile Run:

12 Mile Ruck March w/55lbs Dry:

Plank:

Pull-up:
The Payne Train:

1min slow jog/warm up

x2 800m intervals. Time goal: Under 3:00. Rest:

6:00 between each.

X4 400m intervals. Time goal: Under 1:50. Rest:

3:00 between each.

X6-8 200m intervals. Time goal: Under 0:45. Rest:

1:50 between each.

Cool down: 1 mile slow jog

Example of Overhead Day exercisesHere

Example of The Operator Here

Each day should include active warm up and recovery, either from these exercises or
exercises that the individual frequently warms up with already.

Additionally, take extra time for active recovery day to do a greater amount of these
before and after the light cardio event.
Conduct no less than 10 of the following exercises/stretches for 15-20 repetitions or
25-30 second holds, prior to daily events:

‡‡Calf Raise
‡‡Calf Stretch
‡‡Ankle Mobilization
‡‡Body Weight Squat
‡‡Quad Pull
‡‡Back Roll to “V” Sit
‡‡Double Leg Bridge
‡‡Pigeon Stretch
‡‡1st Base Stretch
‡‡Mountain Climbers Stretch
‡‡Bird Dogs
‡‡Dead Bugs
‡‡Front Plank
‡‡Side Plank
‡‡Quadruped Rotation
‡‡Push Ups
‡‡Bush Whackers
‡‡Back Slaps
‡‡Scap Push Ups
‡‡Arm Circles

Conduct the following movement drills, for 10-20 meters each,

prior to daily events:
‡‡Walking Toe Touch
‡‡Walking Lunge
‡‡Walking Lateral Lunge
‡‡Walking Cradle
‡‡High Knees
‡‡Butt Kicks
Classification: Internal Use #_x000D_

WEEK 1

SUNDAY

Modified ACFT Sets Reps %

Deadlift 1 3
Pull-ups 1 AMRAP
Hand-release push-up 1 AMRAP
Sprint-Lunge-Carry 1 AMRAP
Plank 1
2 Mile run 1 AFAP

MONDAY

Heavy Deadlift/Interval Run Day Sets Reps %

Competition stance deadlift 3 2 80
Block pulls 2 1-2 85
2' deficit deadlift 2 3-5 75
Lat Pulldown 4 15
Shrugs 3 10
Pull-ups 3 AMRAP
Heavy dumbell/barbell walk 30 seconds x 3 trips
Hand-release push-up 3 AMRAP 70
Payne Train

TUESDAY

Ruck Work/Bike Day Sets Reps %

Overhead push press 3 3-5 75
Kettlebell Angled Press 3 10
Barbell Z Press 3 10-15
Cobra Pulldowns 3 10-12
Sandbag Get-Ups 3 5 35-55lbs
Kettlebell lunges 3 10 45+lbs
Back bends 3 5-10
Plank 3 1 2-3 Min
Bicycle 1 6-10 Mile

WEDNESDAY

Rep Bench/Long Run Day Sets Reps %

Competition bench press 2-3 4-8 70
Close-grip bench 2 2-3 75
Bench w/pause 1" off chest 2 6-8 65
Classification: Internal Use #_x000D_

Lat Pulldown 4 15
Side/front raise 3 10
Pull-ups 3 AMRAP
Hand-release push-up 3 AMRAP 90
Long Run 1 5 Mile Zone 2

THURSDAY

Crossfit Day/HIIT Day Sets Reps %

Lunges 1 0.5 Mile
Burpees 1 200
Run 1 3 Mile

FRIDAY

Explosive Squat/Light Run Day Sets Reps %

Competition stance squat 6 2 65
Olympic squat or front squat 2 5 70
Pause squat (pause at parallel) 2-3 6 60
Leg curl/glute ham raise 3 15
Back raise 4 12
Pull-ups 3 AMRAP
Heavy dumbell/barbell walk 30 seconds x 3 trips
Hand release push-ups 3 AMRAP 70
Light Jog 1 4-5 Mile Zone 2

SATURDAY

Active Recovery Sets Reps %

Swim 1 20-30 Min
Cycle 1 20-30 Min
Row 1 20-30 Min
Run 1 20-30 Min
Stretch Work 30 Min

Walk 1 3-5 Mile

Classification: Internal Use #_x000D_
Classification: Internal Use #_x000D_

WEEK 2

SUNDAY

Modified ACFT Sets Reps %

Deadlift 1 3
Pull-ups 1 AMRAP
Hand-release push-up 1 AMRAP
Sprint-Lunge-Carry 1 AMRAP
Plank 1
2 Mile run 1 AFAP

MONDAY

Explosive Deadlift/Interval Day Sets Reps %

Competition stance deadlift 8 3 65
Block pulls 2 5 70
2' deficit deadlift 2-3 8 60
Lat Pulldown 4 15
Shrugs 3 10
Pull-ups 3 AMRAP
Heavy dumbell/barbell walk 30 seconds x 3 trips
Hand-release push-up 3 AMRAP 70
Payne Train

TUESDAY

Ruck Work/Bike Day Sets Reps %

Overhead push press 3 3-5 75
Kettlebell Angled Press 3 10
Barbell Z Press 3 10-15
Cobra Pulldowns 3 10-12
Sandbag Get-Ups 3 5 35-55lbs
Kettlebell lunges 3 10 45+lbs
Back bends 3 5-10
Plank 3 1 2-3 Min
Bicycle 1 6-10 Mile

WEDNESDAY

Heavy Bench/Long Run/Ruck Day Sets Reps %

Competition bench press 5 2 80
Close-grip bench 2 1-3 85
Bench w/pause 1" off chest 2 4-6 75
Classification: Internal Use #_x000D_

Lat Pulldown 4 15
Side/front raise 3 10
Pull-ups 3 AMRAP
Hand-release push-up 3 AMRAP 90
Long Run 1 5 Mile Zone 2
Ruck March 1 3 Mile 35-55lbs

THURSDAY

Crossfit Day/HIIT Day Sets Reps %

Dumbbell walk 1 0.5 Mile
Air squats 1 200
Run 1 1 Mile
Pull-ups 1 AMRAP

FRIDAY

Rep Squat/Light Run Day Sets Reps %

Competition stance squat 2-3 8-12 70
Olympic squat or front squat 2 6-8 75
Pause squat (pause at parallel) 2-3 8 60
Leg curl/glute ham raise 3 15
Back raise 4 12
Pull-ups 3 AMRAP
Heavy dumbell/barbell walk 30 seconds x 3 trips
Hand release push-ups 3 AMRAP 70
Light Jog 1 4-5 Mile Zone 2

SATURDAY

Active Recovery Sets Reps %

Swim 1 20-30 Min
Cycle 1 20-30 Min
Row 1 20-30 Min
Run 1 20-30 Min
Stretch Work 30 Min

Walk 1 3-5 Mile

Classification: Internal Use #_x000D_

WEEK 3

SUNDAY

Modified ACFT Sets Reps %

Deadlift 1 3
Pull-ups 1 AMRAP
Hand-release push-up 1 AMRAP
Sprint-Lunge-Carry 1 AMRAP
Plank 1
2 Mile run 1 AFAP

MONDAY

Rep Deadlift/Interval Day Sets Reps %

Competition stance deadlift 2-3 8-12 70
Block pulls 2 6-8 65
2' deficit deadlift 2-3 10-12 65
Lat Pulldown 4 15
Shrugs 3 10
Pull-ups 3 AMRAP
Heavy dumbell/barbell walk 30 seconds x 3 trips
Hand-release push-up 3 AMRAP 70
Payne Train

TUESDAY

Ruck Work/Bike Day Sets Reps %

Overhead push press 3 3-5 75
Kettlebell Angled Press 3 10
Barbell Z Press 3 10-15
Cobra Pulldowns 3 10-12
Sandbag Get-Ups 3 5 35-55lbs
Kettlebell lunges 3 10 45+lbs
Back bends 3 5-10
Plank 3 1 2-3 Min
Bicycle 1 6-10 Mile

WEDNESDAY

Explosive Bench/Long Run Day Sets Reps %

Competition bench press 8 3 65
Close-grip bench 2 5 70
Bench w/pause 1" off chest 2-3 8 60
Lat Pulldown 4 15
Side/front raise 3 10
Pull-ups 3 AMRAP
Classification: Internal Use #_x000D_

Hand-release push-up 3 AMRAP 90

Long Run 1 5 Mile Zone 2

THURSDAY

Crossfit Day/HIIT Day "The Operator" Sets Reps %

Weighted Lunges 1 20 20 Min
Weighted Sit Ups 1 20 20 Min
Bent Over Rows 1 20 20 Min
Plate Carrier Run 1 2 Mile

FRIDAY

Heavy Squat/Light Run Day Sets Reps %

Competition stance squat 5 2 80
Olympic squat or front squat 2 1-3 85
Pause squat (pause at parallel) 2 4-6 75
Leg curl/glute ham raise 3 15
Back raise 4 12
Pull-ups 3 AMRAP
Heavy dumbell/barbell walk 30 seconds x 3 trips
Hand release push-ups 3 AMRAP 70
Light Jog 1 4-5 Mile Zone 2

SATURDAY

Active Recovery Sets Reps %

Swim 1 20-30 Min
Cycle 1 20-30 Min
Row 1 20-30 Min
Run 1 20-30 Min
Stretch Work 30 Min

Walk 1 3-5 Mile

Classification: Internal Use #_x000D_

WEEK 4

SUNDAY

Modified ACFT Sets Reps %

Deadlift 1 3
Pull-ups 1 AMRAP
Hand-release push-up 1 AMRAP
Sprint-Lunge-Carry 1 AMRAP
Plank 1
2 Mile run 1 AFAP

MONDAY

Heavy Deadlift/Interval Day Sets Reps %

Competition stance deadlift 3 2 85
Block pulls 2 1-2 90
2' deficit deadlift 2 3-5 80
Lat Pulldown 4 15
Shrugs 3 10
Pull-ups 3 AMRAP
Heavy dumbell/barbell walk 30 seconds x 3 trips
Hand-release push-up 3 AMRAP 70
Payne Train

TUESDAY

Ruck Work/Bike Day Sets Reps %

Overhead push press 3 3-5 75
Kettlebell Angled Press 3 10
Barbell Z Press 3 10-15
Cobra Pulldowns 3 10-12
Sandbag Get-Ups 3 5 35-55lbs
Kettlebell lunges 3 10 45+lbs
Back bends 3 5-10
Plank 3 1 2-3 Min
Bicycle 1 6-10 Mile

WEDNESDAY

Rep Bench/Long Run Day Sets Reps %

Competition bench press 2-3 4-8 80
Close-grip bench 2 2-3 85
Bench w/pause 1" off chest 2 6-8 75
Classification: Internal Use #_x000D_

Lat Pulldown 4 15
Side/front raise 3 10
Pull-ups 3 AMRAP
Hand-release push-up 3 AMRAP 90
Long Run 1 5 Mile Zone 2

THURSDAY

Crossfit Day/HIIT Day Sets Reps %

Burpees 1 40
Run 1 400m
Push-Ups 1 80
Run 1 400m
Walking Lunges 1 120
Run 1 400m
Squats 1 160

FRIDAY

Explosive Squat/ Light Run Day Sets Reps %

Competition stance squat 6 2 70
Olympic squat or front squat 2 5 75
Pause squat (pause at parallel) 2-3 6 65
Leg curl/glute ham raise 3 15
Back raise 4 12
Pull-ups 3 AMRAP
Heavy dumbell/barbell walk 30 seconds x 3 trips
Hand release push-ups 3 AMRAP 70
Light Jog 1 4-5 Mile Zone 2

SATURDAY

Active Recovery Sets Reps %

Swim 1 45-60 Min
Cycle 1 45-60 Min
Row 1 45-60 Min
Run 1 45-60 Min
Stretch Work 30 Min

Walk 1 3-5 Mile

Classification: Internal Use #_x000D_

WEEK 5

SUNDAY

Modified ACFT Sets Reps %

Deadlift 1 3
Pull-ups 1 AMRAP
Hand-release push-up 1 AMRAP
Sprint-Lunge-Carry 1 AMRAP
Plank 1
2 Mile run 1 AFAP

MONDAY

Explosive Deadlift/Interval Day Sets Reps %

Competition stance deadlift 6 2 70
Block pulls 2 5 75
2' deficit deadlift 2-3 6 65
Lat Pulldown 4 15
Shrugs 3 10
Pull-ups 3 AMRAP
Heavy dumbell/barbell walk 30 seconds x 3 trips
Hand-release push-up 3 AMRAP 70
Payne Train

TUESDAY

Ruck Work/Bike Day Sets Reps %

Overhead push press 3 3-5 75
Kettlebell Angled Press 3 10
Barbell Z Press 3 10-15
Cobra Pulldowns 3 10-12
Sandbag Get-Ups 3 5 35-55lbs
Kettlebell lunges 3 10 45+lbs
Back bends 3 5-10
Plank 3 1 2-3 Min
Bicycle 1 6-10 Mile

WEDNESDAY

Heavy Bench/Long Run Day Sets Reps %

Competition bench press 3 2 85
Close-grip bench 2 1-2 90
Bench w/pause 1" off chest 2 3-5 80
Classification: Internal Use #_x000D_

Lat Pulldown 4 15
Side/front raise 3 10
Pull-ups 3 AMRAP
Hand-release push-up 3 AMRAP 90
Long Run 1 5 Mile Zone 2

THURSDAY

Crossfit Day/HIIT Day Sets Reps %

Clean and Jerk 1 30
Plate Carrier Run 1 .5 Mile
Burpees 1 30
Plate Carrier Run 1 .5 Mile
Pull-ups 1 30

FRIDAY

Rep Squat/Light Run/Ruck Day Sets Reps %

Competition stance squat 2-3 4-8 80
Olympic squat or front squat 2 2-3 85
Pause squat (pause at parallel) 2 6-8 75
Leg curl/glute ham raise 3 15
Back raise 4 12
Pull-ups 3 AMRAP
Heavy dumbell/barbell walk 30 seconds x 3 trips
Hand release push-ups 3 AMRAP 70
Light Jog 1 4-5 Mile Zone 2
Ruck March 1 6 Mile 35-55lbs

SATURDAY

Active Recovery Sets Reps %

Swim 1 45-60 Min
Cycle 1 45-60 Min
Row 1 45-60 Min
Run 1 45-60 Min
Stretch Work 30 Min

Walk 1 3-5 Mile

Classification: Internal Use #_x000D_

WEEK 6

SUNDAY

Modified ACFT Sets Reps %

Deadlift 1 3
Pull-ups 1 AMRAP
Hand-release push-up 1 AMRAP
Sprint-Lunge-Carry 1 AMRAP
Plank 1
2 Mile run 1 AFAP

MONDAY

Rep Deadlift/Interval Day Sets Reps %

Competition stance deadlift 2-3 4-8 80
Block pulls 2 2-3 85
2' deficit deadlift 2 6-8 75
Lat Pulldown 4 15
Shrugs 3 10
Pull-ups 3 AMRAP
Heavy dumbell/barbell walk 30 seconds x 3 trips
Hand-release push-up 3 AMRAP 70
Payne Train

TUESDAY

Ruck Work/Bike Day Sets Reps %

Overhead push press 3 3-5 75
Kettlebell Angled Press 3 10
Barbell Z Press 3 10-15
Cobra Pulldowns 3 10-12
Sandbag Get-Ups 3 5 35-55lbs
Kettlebell lunges 3 10 45+lbs
Back bends 3 5-10
Plank 3 1 2-3 Min
Bicycle 1 6-10 Mile

WEDNESDAY

Explosive Bench/Long Run Day Sets Reps %

Competition bench press 6 2 70
Close-grip bench 2 5 75
Bench w/pause 1" off chest 2-3 6 65
Classification: Internal Use #_x000D_

Lat Pulldown 4 15
Side/front raise 3 10
Pull-ups 3 AMRAP
Hand-release push-up 3 AMRAP 90
Long Run 1 5 Mile Zone 2

THURSDAY

Crossfit Day/HIIT Day Sets Reps %

Burpees 1 AMRAP 10 Min
Plate Carrier Run 1 2 Mile
Push-ups 1 100

FRIDAY

Heavy Squat/Light Run Day Sets Reps %

Competition stance squat 3 2 85
Olympic squat or front squat 2 1-2 90
Pause squat (pause at parallel) 2 3-5 80
Leg curl/glute ham raise 3 15
Back raise 4 12
Pull-ups 3 AMRAP
Heavy dumbell/barbell walk 30 seconds x 3 trips
Hand release push-ups 3 AMRAP 70
Light Jog 1 4-5 Mile Zone 2

SATURDAY

Active Recovery Sets Reps %

Swim 1 45-60 Min
Cycle 1 45-60 Min
Row 1 45-60 Min
Run 1 45-60 Min
Stretch Work 30 Min

Walk 1 3-5 Mile

Classification: Internal Use #_x000D_

WEEK 7

SUNDAY

Modified ACFT Sets Reps %

Deadlift 1 3
Pull-ups 1 AMRAP
Hand-release push-up 1 AMRAP
Sprint-Lunge-Carry 1 AMRAP
Plank 1
2 Mile run 1 AFAP

MONDAY

Heavy Deadlift/Interval Day Sets Reps %

Competition stance deadlift 1 2 90
Block pulls 1 1 92.5
2' deficit deadlift 1 1 95
Lat Pulldown 4 15
Shrugs 3 10
Pull-ups 3 AMRAP
Heavy dumbell/barbell walk 30 seconds x 3 trips
Hand-release push-up 3 AMRAP 70
Payne Train

TUESDAY

Ruck Work/Bike Day Sets Reps %

Overhead push press 3 3-5 75
Kettlebell Angled Press 3 10
Barbell Z Press 3 10-15
Cobra Pulldowns 3 10-12
Sandbag Get-Ups 3 5 35-55lbs
Kettlebell lunges 3 10 45+lbs
Back bends 3 5-10
Plank 3 1 2-3 Min
Bicycle 1 6-10 Mile

WEDNESDAY

Rep Bench/Long Run Day Sets Reps %

Competition bench press 2-3 3-5 85
Close-grip bench 2 1-2 90
Bench w/pause 1" off chest 2 3-5 80
Classification: Internal Use #_x000D_

Lat Pulldown 4 15
Side/front raise 3 10
Pull-ups 3 AMRAP
Hand-release push-up 3 AMRAP 90
Long Run 1 5 Mile Zone 2

THURSDAY

The 5x5 Sets Reps %

Ruck March 1 5 Mile 35-55lbs
Ruck Squats 1 100 35-55lbs
Run 1 5 Mile
Air Squats 1 100

FRIDAY

Explosive Squat/Light Run Day Sets Reps %

Competition stance squat 5 2 75
Olympic squat or front squat 3 3 80
Pause squat (pause at parallel) 2-3 3-5 70
Leg curl/glute ham raise 3 15
Back raise 4 12
Pull-ups 3 AMRAP
Heavy dumbell/barbell walk 30 seconds x 3 trips
Hand release push-ups 3 AMRAP 70
Light Jog 1 4-5 Mile Zone 2

SATURDAY

Active Recovery Sets Reps %

Swim 1 60-90 Min
Cycle 1 60-90 Min
Row 1 60-90 Min
Run 1 60-90 Min
Stretch Work 30 Min

Walk 1 3-5 Mile

Classification: Internal Use #_x000D_

]
Classification: Internal Use #_x000D_

WEEK 8

SUNDAY

Modified ACFT Sets Reps %

Deadlift 1 3
Pull-ups 1 AMRAP
Hand-release push-up 1 AMRAP
Sprint-Lunge-Carry 1 AMRAP
Plank 1
2 Mile run 1 AFAP

MONDAY

Explosive Deadlift/Interval Day Sets Reps %

Competition stance deadlift 5 2 75
Block pulls 2-3 3-5 80
2' deficit deadlift 2-3 6 70
Lat Pulldown 4 15
Shrugs 3 10
Pull-ups 3 AMRAP
Heavy dumbell/barbell walk 30 seconds x 3 trips
Hand-release push-up 3 AMRAP 70
Payne Train

TUESDAY

Ruck Work/Bike Day Sets Reps %

Overhead push press 3 3-5 75
Kettlebell Angled Press 3 10
Barbell Z Press 3 10-15
Cobra Pulldowns 3 10-12
Sandbag Get-Ups 3 5 35-55lbs
Kettlebell lunges 3 10 45+lbs
Back bends 3 5-10
Plank 3 1 2-3 Min
Bicycle 1 6-10 Mile

WEDNESDAY

Heavy Bench/Long Run Day Sets Reps %

Competition bench press 1 2 90
Close-grip bench 1 1 92.5
Bench w/pause 1" off chest 1 1 95
Classification: Internal Use #_x000D_

Lat Pulldown 4 15
Side/front raise 3 10
Pull-ups 3 AMRAP
Hand-release push-up 3 AMRAP 90
Long Run 1 5 Mile Zone 2

THURSDAY

Crossfit Day/HIIT Day Sets Reps %

Dumbbell walk 1 0.5 Mile
Air squats 1 200
Run 1 1 Mile
Pull-ups 1 AMRAP

FRIDAY

Rep Squat/Light Run Day Sets Reps %

Competition stance squat 2-3 3-5 85
Olympic squat or front squat 2 1-2 90
Pause squat (pause at parallel) 2 3-5 80
Leg curl/glute ham raise 3 15
Back raise 4 12
Pull-ups 3 AMRAP
Heavy dumbell/barbell walk 30 seconds x 3 trips
Hand release push-ups 3 AMRAP 70
Light Jog 1 4-5 Mile Zone 2

SATURDAY

Active Recovery Sets Reps %

Swim 1 60-90 Min
Cycle 1 60-90 Min
Row 1 60-90 Min
Run 1 60-90 Min
Stretch Work 30 Min

Walk 1 3-5 Mile

Classification: Internal Use #_x000D_

WEEK 9

SUNDAY

Modified ACFT Sets Reps %

Deadlift 1 3
Pull-ups 1 AMRAP
Hand-release push-up 1 AMRAP
Sprint-Lunge-Carry 1 AMRAP
Plank 1
2 Mile run 1 AFAP

MONDAY

Rep Deadlift/Interval/Ruck Day Sets Reps %

Competition stance deadlift 2-3 3-5 85
Block pulls 2 1-2 90
2' deficit deadlift 2 3-5 80
Lat Pulldown 4 15
Shrugs 3 10
Pull-ups 3 AMRAP
Heavy dumbell/barbell walk 30 seconds x 3 trips
Hand-release push-up 3 AMRAP 70
Payne Train 1
Ruck March 1 12 Mile 35-55lbs

TUESDAY

Ruck Work/Bike Day Sets Reps %

Overhead push press 3 3-5 75
Kettlebell Angled Press 3 10
Barbell Z Press 3 10-15
Cobra Pulldowns 3 10-12
Sandbag Get-Ups 3 5 35-55lbs
Kettlebell lunges 3 10 45+lbs
Back bends 3 5-10
Plank 3 1 2-3 Min
Bicycle 1 6-10 Mile

WEDNESDAY

Explosive Bench/Long Run Day Sets Reps %

Competition bench press 5 2 75
Close-grip bench 2-3 3-5 80
Classification: Internal Use #_x000D_

Bench w/pause 1" off chest 2-3 6 70

Lat Pulldown 4 15
Side/front raise 3 10
Pull-ups 3 AMRAP
Hand-release push-up 3 AMRAP 90
Long Run 1 5 Mile Zone 2

THURSDAY

Crossfit Day/HIIT Day Sets Reps %

Burpees 1 AMRAP 10 Min
Plate Carrier Run 1 2 Mile
Push-ups 1 100

FRIDAY

Heavy Squat/Light Run Day Sets Reps %

Competition stance squat 1 2 90
Olympic squat or front squat 1 1 92.5
Pause squat (pause at parallel) 1 1 95
Leg curl/glute ham raise 3 15
Back raise 4 12
Pull-ups 3 AMRAP
Heavy dumbell/barbell walk 30 seconds x 3 trips
Hand release push-ups 3 AMRAP 70
Light Jog 1 4-5 Mile Zone 2

SATURDAY

Active Recovery Sets Reps %

Swim 1 60-90 Min
Cycle 1 60-90 Min
Row 1 60-90 Min
Run 1 60-90 Min
Stretch Work 30 Min

Walk 1 3-5 Mile