fbpx

PREP (15)
5m Flow
3 Rounds of:
– 10 Swings
– 5 Squats
– 3/3 Kettlebell Haloes
PREHAB (5)
2 Rounds of:
– 30s Monster Dance
– 30s Floating Table

MONDAY & TUESDAY

I. Strength RFQ20
– 8/8 Loaded Step-Ups
– 10 Double Standing Military Press
– 20 Band Pullaparts

II. Cycles 12m
1 Mini Leg Blaster (10 Squats, 10 Alt Rear Lunges, 10 Alt Jump Lunges, 5 Jump Squats)
20-60s Rest

III. Chassis Integrity Partner GRIND15
– 2/2 Down and Ups & Hollow Hold
– 5/5 Plate Rainbows & Standing Founder

WEDNESDAY & THURSDAY

I. STRENGTH RFQ12
– 180′ Famers Carry
– 8/8 Goblet Rear Lunges

II. STRENGTH RFQ12
– 10 HDSB Box Squats
– 10 Front Plate Raises

III. Cycles 12m
1 Full Leg Blaster (20 Squats, 20 Alt Rear Lunges, 20 Alt Jump Lunges, 10 Jump Squats)
20-90s Rest

IV. Chassis Integrity Intervals
3x2x45/15
– Hollow & Plank