PREP
- 5m Flow
- 3 x 2 x 1m/20s
- Hollow Hold
- Hercules Hold
- Farmer’s Hold
MONDAY & TUESDAY
Strength (20m; Hinge and Press); Endurance Intervals
Strength I RFQ10
- 10 Romanian Deadlifts
- 10 Hollow Hold Double Floor Presses
Strength II RFQ10
- 8/8 Goblet Split Squats
- 20 SBall Pec Presses
Endurance Intervals
- 5x4x45/15+1, Cycling
- HDSB Carry
- Loaded Step-Ups
- HDSB Over-Shoulder
- Mtn Climbers
WEDNESDAY & THURSDAY
Strength (12m; Squat and Pull); Lactate Intervals; Ab Iso
Strength RFQ12
- 5 Double KB Front Squats
- 15/15 Zane Rows
- 15s/15s Instep Stretch
Lactate Intervals
- 2 x [ 5 x 2 x 30/30 ] + 2m
- Down and Ups
- Trun. Burpees
Ab. Isolation
- 3x3x30/15
- Loaded Deadbugs
- Plank Pulls
- Roll-Ups
FRIDAY
Strength (25m); Chassis Integrity Grind
Prehab 8m
- Coach’s Discretion
Strength EMOM20
- 5-8 Thrusters
- 8/8 Box Pistol Squats
Chassis Integrity GRIND15
- 5/5 Russian Twists
- 5/5 LDSB Cleans
- Founder Lunge 20/20