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PREP (12)
– 3m Flow
3 Rounds
– 2×15′ Glute Med Monster Walk
– 30s Banded Tempo Squats
– 2x30s Split Squats
– 15 Ball Slams

DAY A

Strength I RFQ12
I-go/you-go
– 10 Heavy Squats
– 10/10 Rear Lunges

Strength II RFQ12
I-go/you-go
– 120′ Farmers Carry
– 20 KB Deadbugs

Multiple AMRAPs
4xAMRAP5+1
– 5 Pushups
– 10 Alt Rear Lunges
– 10 Step-Ups

Chassis Integrity GRIND8
– 20 Breath Hollow Hold
– 20 Shoulder Taps
– 10 Psoas Lowers

DAY B

Strength 1 RFQ12
– 10 KB Swings
– 6/6 Single-Leg Deadlifts
– 10 Double OH Presses

Strength 2 RFQ12
– 10 Double KB Deadlifts
– 6/6 Hinge Rows
– 10 Birddogs

Multiple AMRAPs
4xAMRAP5+1
– ME Plate Floor Press & ME Plate Hinge Row
– 50 Rope Jumps & 5/5 Rear Lunges
– 10 Step-Ups (1/4 – 1/3 BW) & 5 Burpees
– 5 Clean and Press & 10 Air Squats

Chassis Integrity GRIND8
– 20 Breath Plank Hold
– 50 Flutter Kicks
– 10 Russian Twists