PREP EST12
- 5m Flow (Play)
- 2 Rounds of
- 60′ Crawl (Play)
- 10 Goblet Squats
- 2×3/3 Half-Kneeling Haloes
- 30s Floating Table
DAY 1: MONDAY & TUESDAY
Strength I
RFQ15
Hinge, Pull
Internal Torque; Prepare
- 15 Romanian Deadlifts
- 12/12 Zane Rows (Targeting Teres Major)
- 25 SBall Pec Presses
Strength II
RFQ15
Squat, Press
External Torque; Prepare
- 5-10 Thrusters
- 5 Double Floor Press
- 20 Pullaparts & 10 Pullovers
Redline
GRIND 10m; Perform
- 1/1 Down and Up
- 3 Clean and Press
- 10 Over-Bag Lateral Jumps
Chassis Integrity
- 3x3x30/10
- Russian Twists
- Plate Deadbugs
- Plank Shoulder Taps