PREP EST10
– 3m Flow
2 Rounds:
– 30s Monster Shuffle
– 30s Floating Table
– 10 Simba Squats
– 15 Ball Slams
Monday & Tuesday
I. Strength RFQ15
- 5 Heavy Squats -> 10 Jump Squats
- 8 Standing Seesaw Presses
- 20 Pull-aparts
II. Endurance Intervals EST30
- 6x5x45/15
- LDSB Clean & Press
- Step-Ups
- Thrusters
- Jump Rope
- Renegade Rows
III. Chassis Integrity GRIND10
- 50 Flutter Kicks
- 5/5 Tall Kneeling Rainbows
- 5/5 Plank Plate Pulls
Wednesday & Thursday
I. Strength RFQ20
- 10/10 Split Squats
- 10 Box Jumps (Step-Down, Power not Height)
- 2/2 Down and Ups
II. Partner Intervals 20
- 7 Ball Slams
- 7 Thrusters
- 7 Push-Ups
III. Chassis Integrity Intervals
- 4x3x30/10
- Hollow
- Loaded Deadbugs
- Low Plank Rotations