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PREP:

  • 5m Flow
  • 3 Rounds
    • 10 SBall Deadbugs
    • 10 Simba Squats
    • 20 Ball Slams

MONDAY & TUESDAY

I. Strength: Hinge & Carry, RFQ15

  • 10 Double RDLs -> 60′ Farmers Carry
  • 5 Double Military Presses -> 60′ Overhead Carry

IIa. In-Season, Strength: Single-Leg Stability, RFQ10

  • 5/5 Cross-Load, Single Leg Press
  • 5/5 Loaded Step-Ups

IIb. Pre-Season, Endurance

  • Mini Leg Blasters, 20-60s rest between reps

III. Redline GRIND10

  • 5/5 Box Pistol Squats
  • 5/5 Dumbbell Snatches
  • 20 Ball Slams

IV. Ab Isolation

  • 3x4x30/10
  • Parallette Tuck Hold/L-Sit
  • Pec Stick Flutter Kicks
  • Plank Pulls
  • Tall Kneeling Rainbows

WEDNESDAY & THURSDAY

I. Strength: Squat & Pull, RFQ15

  • 10 Pausing, Deep Box Squats
  • 10 Box Jumps, Stick ’em, Step Down
  • 15/15 Zane Rows

IIa. In-Season, Strength, RFQ10

  • 8/8 Single Leg Deadlifts
  • Max Effort Hinge Plate Rows

IIb. Pre-Season, Endurance, RFQ10

  • Max Effort, Nasal-Only Farmers Carry

III. BTQ

  • 3 Rounds, Cap 6
  • 10 LDSB Clean and press
  • 100 Rope Jumps

IV. Ab Isolation

  • 2 Rounds, Partners
  • 10/10 Cooperative Split Stance Band Rotations
  • 10/10 Partner Plank Hand Claps