Dynamic Warm-Up
Two rounds: 10 Swings and 5 Squats, 30s Oblique Opener, 5+5 Tall Kneeling Haloes, 30s OVC Hollow Hold
Monday
Endurance Intervals 4x4x45/15/60, of a) Step-Ups (#); b) Sled Push; c) Farmers’ Carry; d) Snatches
Tuesday
Tabatas 4x8x20/10/60 of a) Goblet Squats; b) Snatches; c) Ball Slams; d) Plank Pulls
Wednesday
AMRAP18 of 1 Down and Up, 5 Clean and Press, and 10 Air Squats
Thursday
EMOM18 of a) 5 Down and Ups and b) 20 Step-Ups
Friday
Long Endurance Intervals 5x1m/3m: Row, Ski, D&U, or C&P