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Prep (18m)

  • 5m Flow
  • 2 Rounds of: 30s Floating Table, 30s Calf Raises, 30s Dimmel Deadlifts
  • 3 Rounds of: 10 KB Swings, 5 Goblet Squats

Day 1 (Monday & Tuesday)

Strength I (RFQ12)

  • 10 Double KB Deadlifts
  • 8/8 Single Leg Deadlifts
  • 20 Pullaparts and 10 Pullovers

Strength II (RFQ12)

  • 5/5 Seesaw Z-Presses
  • 8/8 Supported Rows
  • 10 Jump Squats

BTQ (~15m)

  • 6 Rounds for Time, CAP10
  • 10 Shoulder-to-Overhead
  • 10 Truncated Burpees
  • 10 Jump Lunges

Chassis Integrity

TBD

Day 2 (Wednesday & Thursday)

Strength I (RFQ12)

  • 5 – 8 Heavy Box Squats
  • 15 Front Plate Raises
  • 8/8 Birddogs

Strength II (RFQ12)

  • 120′ Overhead Carry
  • 8/8 Loaded Split Squats
  • 5/5 Crossloaded Psoas Lowers

Chassis Integrity GRIND15

  • 5/5 Slasher-to-Halo
  • 5/5 Plank Pulls
  • 5/5 Russian Twists
  • 5/5 Loaded Deadbugs

Exit Ticket (CAP10)

  • Partners, Divide work as desired
  • 100 Ball Slams
  • 50 Clean and Press
  • 500 Rope Jumps