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