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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