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PREP 10m
60′ Bear, 30′ Frog, 30′ Twisted Lizard, 30′ Low Crawls
2 Rounds: 10 RDLs, 20 Deadbugs

Day 1; Emphasis: Hamstrings, Lactate Intervals

I. Strength RFQ15
8/8 Split-Stance RDL
10 Glute Bridges, 3s Isometric
2x 20s Single-Leg Deadlift Isometric

II. Lactate Intervals EST15
5x2x30/30, Alternating
– Sandbag Clean and Press
– Ball Slams

III. Chassis Integrity GRIND15
– Standing Founder 20/20
– 5/5 Slasher-to-Halo
– Kneeling Founder 20/20
– 20 Shoulder Taps

Day 2; Emphasis: Quads, Mini-Leg Blasters

I. Strength RFQ15
8/8 Split Squats
5 Box Jumps, Step-Down
15’/15′ Monster Walk

II. Leg Endurance CYCLES15
1 Mini leg Blaster
30-60s Rest
Mini Leg Blaster: 10 Squats, 10 Rear Lunges, 10 Jump Lunges, 5 Jump Squats

III. Chassis Integrity GRIND15
– Founder Lunge 20/20
– 5/5 Standing Rainbows
– 50 Flutter Kicks
– 20 Breath Floating Table Hold