Prep
a) 3m Flow
b) Sadist Circles
c) 2 Rounds
- 30′ Twisted Lizard
- 120′ Pec Press and Walk
- 10 Simba Squats
Monday & Tuesday
Strength RFQ15
- 3/3 Bottoms Up Presses
- 2×5/5 Half Kneeling Haloes
- 8/8 Goblet Split Squats
Conditioning 20m Continuous Clock
- 5 Rounds
- 10 Swings
- 5 Goblet Squats
- 30′ KB Crawling Drag
- AMRAP (Remaining Time)
- 100 Jump Rope
- 20 Step-Ups (20-30% BW)
- 5 Ground to Overhead (Same weight)
Abs
- 3x3x30/10
- Hollow
- Founder I
- Shoulder Taps
Wednesday
Strength RFQ15
- 50 Pec Stick Flutter Kicks
- 10/10 Zane Rows
- 10 HDSB Box Squats
Conditioning 20m
- Battle Rope Intervals
Thursday & Friday
Strength I 15m
5-8 Rounds:
- 5 Seesaw Military Presses
- 3-8 Pull-Ups or TRX Rows
- 10 Swings
Strength II 10m
3-5 Rounds
- 10 Front Plate Raises
- 10 Front Plate Squats
- 5/5 KB Deadbugs
Conditioning (18m)
Tabatas 4x8x20/10/30
- Flutter Kicks
- Jump Squats
- Sandbag Cleans
- Heavy Carry (Choice: Farmers, HDSB, Overhead)