Ok, here is day ONE of the new program!! This week will be testing week and all in all it will NOT be that much as far as training but please don't add stuff to this….. we need good results on testing. For any running use an app if possible unless its simple distance to measure at track or gym.
A. ONE mile run for time
-rest 10-20 minutes but stay moving-
B. Build to a 1RM Back squat
+
4 sets
Max (-2) STRICT pull-ups @ 40X1 (if no strict PU we do 4 NEG)
rest 30 sec
10 barbell rollouts
rest 1 min
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