PREP: Same as Lift & Move, 15m
Day A (M/T, 02MAR & 03MAR)
BLOCK I, ALL
Strength RFQ15
- 10 Box Jumps, Stick the landing & step down
- 2×30 Mini-Band Shuffle
- 8/8 Zane Rows
Block IIa, In-Season
Strength RFQ10
- 8/8 Single Leg Pistol Box Squats
- 10 Romanian Deadlifts
Block IIb, Pre-Season
Endurance, RFQ10
- Mini-leg Blaster
- 20-40s Rest
Block III, All
Chassis Integrity GRIND15
- 20 Plank Pulls
- 20 Tall Kneeling KB Rainbows
- 3/3 Down and Ups
- 30 LDSB Flutter Kicks
DAY B (W/H, 04MAR & 05MAR)
BLOCK I, ALL
Strength RFQ15
- 8/8 Kickstand Deadlifts
- 10/10 Single-Leg Calf Raises
- 6/6 Seesaw Military Presses
- 20 Pullaparts and 10 Pullovers
BLOCK IIa, In-Season
Strength RFQ10
- 10 Box Goblet Squats
- 10/10 Sidelying Banded Leg Raises
BLOCK IIb, Pre-Season
Endurance GRIND10
- Loaded Step-Ups, ~25% Body Weight
BLOCK III, All
Burn the Questions
- 5 Rounds of
- 10 Lateral Over-Bag Jumps
- 5 Front Squats (LDSB)
- 3 4-Count LSDB Presses
- CAP 15m
BLOCK IV, All
Ab Isolation
- 3x2x60/15
- Hollow Hold
- Plank