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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