PREP (15m + 10m)
- 5m Flow
- 50 Ab-Loaded Flutter Kicks (SBall or KB held on belly)
- 20/20 Psoas Pulses
- 20/20 Single-Leg Calf Raises
- 20/20 Table Hamstring/Glute Pulses
4 Rounds of:
- 10 Goblet Squats
- 2 x 5/5 Half-Kneeling Haloes
- 10 Glute Bridges
- 10 Ball Slams
DAY 1
Strength I RFQ13 + 2m brief
- 10 Goblet Squats -> 5/5 Alternating Rear Lunges
- 10-20 Floor Presses (Plate or Sandbag)
- 20 Pull Aparts + 10 Pull Overs
Strength II RFQ13 + 2 min brief
- 10 Box Jumps (For power, step down)
- 10 Explosive Box Squats ( ∅ [no load])
- 2 x 15s Instep Stretch
Endurance GRIND15
Partners, Alternating
- 10 Seated Russian Twists (Internal Oblique Focus) & Hollow Hold
- 20 Jump Squats & 3/4 Squats (Bottom Bias)
- 20 Plank Pulls & Kneeling Founder (Arms Back)
DAY 2
Kettlebell Clean & Kettlebell Press SKILL10
Strength COMPLEX RFQ15
Partners, I-Go / You-Go
- 3 Double Presses
- 3 Double Hinge Rows
- 3 Double Squats
Leg Blaster CYCLES15
- Mini leg blaster / full leg blaster / no-jump versions
- Between rep 1 and rep 2, 20/40 seconds of rest
- Track time for rep 2; that duration, less 25%, is rec’d rest for remaining rounds
Chassis Integrity INTERVALS
4x4x30/15
- Pec Stick Flutter Kicks
- Tuck Hold/L-Sit on Paraletts
- Low Plank Rotations