Warm-Up (15m)
2m Flow
2 Rounds
- 30s Breathing (R1: SBall, R2: Floating Table)
- 60′ Crawl (R1: Bear, R2: Low/Lizard)
- 10/10 Partner SBall Toss
Sadist Circles
Monday & Tuesday
Strength (20m)
4 Rounds of:
- 8/8 Overhead Crossload Split Squats
- 30 Jump Squats
- 2x Suitcase Carry
Remaining Time:
- 120′ HDSB Carries
Chassis Integrity (20m)
GRIND15
- Standing Founder 20/20
- 5/5 Slasher to Halo
- Kneeling Founder 20/20
- 5/5 Half Moon
Ab Isolation (5m)
AMRAP4
- 50 Pec Stick Flutter Kicks
- 20 Plank Shoulder Taps
Tuesday Pure Conditioning: Prehab; Grind; Ab Isolation
Wednesday
Strength I (18m)
RFQ15
- 10 SBall Pec Presses
- 5/5 One-arm floor presses
- 20 Pull Aparts
Strength II (18m)
RFQ15
- 10/10 Standing 90/90 VMO Adductions
- 10 HDSB Squats
- 30s Tuck Hold/L-Sit
Conditioning (9m)
5 Rounds for Time (5m Time Cap)
- 50 Rope Jumps
- 20 Ball Slams
Thursday and Friday
Prehab (10m)
2 Rounds
- 15/15 Single-Leg Step-Ups
- 5/5 Bird Dogs
- 20 Banded Pec Flys
- 20 Banded Squats
EMOM10
- 6 Thrusters (2KB, 2DB, or LDSB)
REST2
EMOM10
- 15 Air Squats and 10 Ball Slams
REST2
AMRAP5
- 1 D&U
- 30′ Crawl
- 30′ Sprint