Prep
- 5m Flow
- 3 Rounds of
- 60′ Crawl
- 60′ Farmer’s Carry
- 10/10 Birddogs
DAY 1 (MONDAY & TUESDAY)
Strength RFQ15
- 8 Goblet Squats -> 4/4 Rear Lunges
- 8/8 Lunge Rows
- 10/10 Sidelying Leg Raises
Endurance Intervals EST21
- 6x3x60/15 + 1m
- Athletes’ Individual Choice of Exercises
Chassis Integrity GRIND15
- 5/5 LDSB Kneeling Keg Lifts
- 5/5 LDSB Clean-to-Shoulder
- 30 LDSB Flutter Kicks
DAY 2 (WEDNESDAY & THURSDAY)
Strength I RFQ12
- 10 Dimmel DLs (KB, ball hold)
- 15/15 IT Bicep Curls
- 8/8 Single-Leg Step-Ups
Strength II RFQ12
- 5 Explosive (Anderson) Box Squats (Goblet or HDSB)
- 10 Jump Squats
- 10 Double Seated ET Z-Press
Endurance GRIND15m
- With a partner, I-go/you-go; one person works at a time
- 5/5 Renegade Rows
- 50 Rope Jumps
- 10 Truncated Burpees
- 50 Rope Jumps
Chassis Integrity
- 3x3x30/10
- Left Plank
- Right Plank
- Low Plank Rotations