fbpx

PowderStrong Phase 2, Week 7

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