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PREP 15m
– 5m Flow
3 Rounds
– 15’/15′ Monster Walk
– 20/20 Pulsing Split Squats
Sadist Circles


DAY 1 & DAY 2

I. STRENGTH I RFQ15
– 25 Belt Squats
– 5/5 Heavy Split Squats
– 10/10 Block Deadbugs

II. STRENGTH II RFQ15
– 180′ HDSB Carry
– 5/5 Hinge Rows
– 5/5 Birddogs

III. Intervals 20m
18 x 15/45 (18 x 20/40)
Touch Jump Touch to Box
2 groups, A/B. Timer, 36 x 15/15 (20/40)