PREP: Coach’s Discretion, 10 minutes
MONDAY & TUESDAY
Moderate Strength (Push, Carry); Chassis Integrity Grind
Strength I (RFQ10)
- 5-10 Double Standing Military Press (IT, ET)
- 120′ Farmers Carry
Strength II (RFQ10)
- 3/3 Bottom-Up Press (IT)
- 2×60′ Suitcase Carry
Chassis Integrity Grind 15m
- 5/5 Tall-Kneeling Rainbows
- 5/5 LDSB Shoulder Cleans
- 3/3 Down and Ups
WEDNESDAY & THURSDAY
Short Strength (Squats, Ground Work); Endurance Grind Ab Iso
Strength (RFQ10)
- 5-8 Box Squats (Goblet, 2KB, HDSB; ET)
- 5-8 Eccentric-Only Push-Ups; (ET)
Endurance Grind 25m
- 4 4-Count LDSB Military Presses
- 10 LDSB Step-Ups
- 10 Over-bag Lateral Jumps
Ab Isolation
- 3x3x30/10
- Russian Twists
- Hip Dips
- Hollow Hold
FRIDAY
Moderate Strength (Hinge, Carry); Chassis Integrity Grind
Strength I (RFQ10)
- 8/8 Kickstand Deadlifts (IT)
- 60′ LDSB Overhead Carry
Strength II (RFQ10)
- 8/8 Front-Foot Elevated Goblet Split Squats (IT)
- 60′ HDSB Carry
Chassis Integrity Grind 15m
- Standing Founder 20/20
- 60′ LDSB Toss and Chase
- Kneeling Founder 20/20
- 30 LDSB Flutter Kicks