- PREP (EST15)
- 3m Flow
- 2 Rounds
- 30s Oblique Opener
- 30s Floating Table, optional Shoulder Taps
- 2 Rounds
- 20 Goblet Squats
- 5/5 Haloes
DAY 1 (Monday & Tuesday)
Strength I RFQ10
- 3-8 Tempo Squats 31x03s Eccentric
- 1s Bottom Hold
- Explosive Concentric
- No top rest
Strength II RFQ10
- 3-8 Double Military Press -> 60′ Overhead Carry
BTQ
- CAP12, one LDSB
- 10 Step-Ups, 1 Clean and Press
- 9 Step-Ups, 2 Clean and Press
- …1 Step-Up, 10 Clean and Press
Chassis Integrity GRIND10
- 10 Breath Hollow Hold
- Standing Founder 20/20
- 30′ Low Crawl
- Kneeling Founder 20/20
DAY 2 (Wednesday & Thursday)
Strength RFQ18
- 8-12 Romanian Deadlifts
- 8/8 Split Stance Deadlift
- 8/8 Birddogs
Tabatas EST18
- 4x8x20/10/30
- Renegade Rows
- Jump Squats
- Dumbbell Clean and Press
- Alternating Rear Lunges
Chassis Integrity GRIND15
- Founder Lunge 20/20
- 5/5 Plank Pulls
- 5/5 Russian Twists