fbpx

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