PREP
- 5m Flow
- 2 x 60′ Crawl
- 50 Flutter Kicks, Sball hold for pecs
- Pulsing VMO Split Squats, 50/side
- 5/5 Haloes
- Sadist Circles
DAY 1 (Monday & Tuesday)
Strength I (RFQ12)
- 20 Goblet Box Squats, No Pause, Exhale Down/Inhale Up
- 8/8 Lunge Rows
- 20 Pullaparts + 10 Pullovers
Strength II (RFQ12)
- 5/5 Seesaw Presses
- 5 Thrusters
- 8/8 Single-Leg Step-Ups
Multiple AMRAPs
- 4x4m+1m Rest
- 50 Rope Jumps + 10 Clean & Press + 10 Ball Slams
- Restart at Rope Jumps every AMRAP
Ab Isolation
- 4x3x30/10
- Hollow
- Plank
- Tall Kneeling Rainbows
DAY 2 (Wednesday & Thursday)
Strength CAP25
- 6 Rounds
- 180′ Farmer’s Carry
- 8/8 Single-Leg Deadlifts
- 10 Double Military Presses
Remaining Time, Min 8m
- 15-25 Plate Floor Presses
- 8/8 SBall Deadbugs
Litvinov Cycles 20m
- 20 Ball Slams -> 20 Loaded Step-Ups
- Rest 1-3m
Chassis Integrity
- GRIND10
- Founder Lunge 20/20
- 3/3 Down & Ups
- 50 Sandbag Hold Flutter Kicks