PREP (10)
– 5m Flow
3×60′ Crawl
– Bear
– Frog
– Lizard
5 Rounds (10)
– 10 Swings
– 5 Squat
– 3/3 Haloes
A [MONDAY & TUESDAY]
Strength Endurance (20m)
5 Rounds of:
– 25/25 Split Squats (No load first round; goblet hold to add weight)
– 10 Glute Bridges
– 20 Step-Ups (1/3 body weight; 12-16″ box)
Endurance (30m)
4xAMRAP5, 2m Rest; Individuals alternate between set A and set B
A. 20 Air Squats, 10 Truncated Burpees, 5 Clean & Press,
B. 20 Ball Slams, 10 Step-Ups, 5 Push-Ups
Chassis Integrity GRIND10
– ST Founder 20/20
– Rainbows 5/5
– KN Founder 20/20
– Shoulder Taps 10/10
B [Wednesday & Thursday]
Strength (20m)
5-8 Rounds of:
– 5 HDSB Squats
– 10/10 Monster Walks
– 10 Thrusters
Tabatas (20m)
4x8x20/10/60
– Air Squats
– Push Ups
– Goblet Rear Lunges
– Mountain Climbers
Lactate Intervals
5x1m/3m
– Ski
– Row
– Bike
– Run
– Sled