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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