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