I walk around like everything's fine, but deep down, inside my shoe, my sock is falling off.

Strength Start of 2nd cycle - moderate volume

A. Front Squat (work up to a heavy set of 3 )

-9/10 intensity -No more then 6 sets building -Perform 3x3 @ 90% of the weight used today

Metcon (AMRAP - Rounds and Reps)

As many rounds as possible in 14 minutes of: 7 Front Squats @ 60% of weight used today 7 Deadlifts @ same weight 7 Box Jumps (24/20)

Extra Work

a: Single leg calf raise (3x4 tempo 55X0)

*Heavy with a full stretch at the bottom of rep *Bend knee slightly at the bottom of each rep

b: Rear-Foot Elevated Split Squats (3x8/side tempo 20Xo)

*Use dumbbells for load

c: Hip Extension (3x8)

*add load if able


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