Warm-Up:
5m Flow and Crawl
2 Rounds:
- 30s Oblique Opener
- 10 Dimmel Deadlifts
- 2x 3+3 Half Kneeling Haloes
- 3+3 Bottoms-Up Presses
Monday & Tuesday
3 Rounds for time (10m time cap)
- 30 Step-Ups (Unloaded)
- 10/10 Rear Lunges (Unloaded)
- 10 Ball Slams
Chassis Integrity GRIND10
- 5/5 Standing Plate Half Moons
- 5/5 Plate Russian Twists
Wednesday & Thursday
3 Rounds for time (15m time cap)
- 5 Down and Ups
- 4 Clean and Press
- 3 Thrusters
- 2 Laps Toss and Chase
- 100 Single Unders
Friday
6 Rounds for time (20m time cap)
- 20 Step Ups (Loaded)
- 10 Clean and Press
- 60′ Crawl