fbpx
  • PREP (EST15)
  • 3m Flow
  • 2 Rounds
  • 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