PREP
5m Flow
2 x 60′ Crawl (Coach’s Choice)
2 x 10 Goblet Squats & 5/5 Goblet Rear Lunges (Light/Mod Weight)
2x 10 Unloaded/Light Shoulder Opener & Unloaded/Light Pec Flys
DAY 1
Strength: Squat, Pull, Carry
- RFQ15
- 5 Tempo Squats 3030
- 10 Double Hinge Rows, Tempo Eccentric
- 120′ Farmers Carry
Endurance Intervals
- 6x4x45/15/30
- Clean and Press
- Alternating DB Snatches
- 5 Slams and 5 Simba Squats
- Rear Lunges
Chassis Integrity
- GRIND10
- Standing Founder 20/20
- 5/5 Kneeling Sandbag Keg Lifts
- Kneeling Founder 20/20
- 15 Front Plate Raises
DAY 2
Strength: Hinge, Push, Groundwork
- RFQ15
- 10 Double KB Deadlifts
- 10 Double DB Floor Presses
- 20 SBall Deadbugs
EMOM 24
- 20 Ball Slams
- 10 Thrusters
- 100 Rope Jumps
Chassis Integrity
- GRIND10
- 6 Down & Ups
- 6 Clean and Press
- 50 SBag Flutter Kicks