Warm Up
(Time/Task/Intention)
5m Ground Flow (assess joint conditions)
10m 2 Rounds of:
- 30s Belly Breathing (activate diaphragm breathing)
- 30′ Low Crawl (torso stability)
- 2×30′ Pulsing Split Squats (activate VMO)
Monday & Tuesday
20m Strength
4 Rounds
- 10/10 Bird Dogs with Elbow Tap
- 5/5 Half Kneeling Military Press
- 10 HDSB Dimmel Deadlifts
Remaining Time:
- 60′ Cross Carry (OH/Farmers)
20m Conditioning
EMOM18
- 16 Step-Ups
- 6 Clean and Press
- 3 Down and Ups
Wednesday
15m Strength
3 Rounds
- 10 HDSB Box Squats (at/above parallel)
- 10/10 Crossbody Toe Taps
Remaining Time:
- 60′ HDSB Carries
25m Conditioning
GRIND20
- 5/5 Kneeling SB Keg Lifts
- Founder Lunge 20/20
- 60′ OH SB Carry
Thursday & Friday
30m Strength
5 Rounds
- 12/12 Zane Rows
- 25 SBall Pec Presses
- 10 KB Swings
Remaining Time:
- 30′ 2KB March
15m Conditioning
4xAMRAP3x+1
- 50 Jump Rope Singles
- 20 Air Squats
- 20 Plank Shoulder Taps