PREP
5m Flow
3 Rounds
– 20 Deadbugs (Unloaded)
– 20 Calf Raises (Loaded)
– 20 Dimmel Deadlifts (Loaded)
DAY 1 (Monday and Tuesday)
Strength I RFQ15
- 8/8 Single-Leg Deadlifts
- 8 Heavy Box Squats (Explosive Concentric)
- 20 Jump Squats
Strength II RFQ15
- 8-12 Double Hinge Rows
- 5/5 Plate Rainbows
- 20 Band Pullaparts
Lactate Intervals
- 8x3x30/30
- Ball Slams
- Clean & Press
- Loaded Step-Ups
Chassis Integrity
- 3x2x45/15
- Hollow Hold
- Plank
DAY 2 (Wednesday & Thursday)
Strength RFQ20
- 8/8 Goblet Split Squats
- 15 Kettlebell Deadlifts
- 8/8 Half-Kneeling Military Presses
Endurance GRIND20
- Partners / Alternating
- 50 Rope Jumps / Jump Squats
- 20 Plate Front Raises / Rear Lunges or Jump Lunges
- 5/5 Renegade Rows / Hollow Hold
Chassis Integrity Intervals
- 4x4x30/10
- Left Plank
- Right Plank
- Flutter Kicks
- Unloaded Russian Twists