Prep series for the week:
2 Rounds:
- 60′ Crawl
- T-Spine Rotations
- 10 Swings
- 5 Squats
- 5/5 Lateral Lunges
- 5/5 Haloes
- 5/5 Plank Pulls
Monday
AMRAP12 of: 3 D&U, 5/5 Rear Lunges (0#), 50 Rope Jumps
Abs: 3×3/30/10 Plank/Left/RIght
Tuesday
EMOM18: 16 Ball Slams, 16 Step Ups (20% BW), 6 Clean and Press
Wednesday
GRIND15 of: 5/5 Standing Plate Half Moons; Standing Founder 20/20; 5/5 Kneeling Slasher to Halo; Kneeling Founder 20/20
Thursday
Tabatas 4×8/20/10/30 of: Thrusters, Shoulder Taps, Hollow Hold, Ball Slams
Friday
Chipper (20m Time Cap)
200 Rope Jumps and 50 Step-Ups (30% BW), then
2 Rounds of: 20 D&U and 20 C&P, then
200 Rope Jumps and 50 Ball Slams