Prep (15m)
3m Flow & 1m Ball-Belly Breathing
3 Rounds of
– 10 Swings + 1 Squat
– 100 Jump Rope Singles (1m Cap)
– T-Spine Rotations
Monday & Tuesday
– 8 Heavy Double KB Deadlift
– 8/8 Single Leg Deadlift
– 5 SB C&P
Strength II [RFQ12]
– 180′ Farmers Carry
– 5/5 Standing Plate Half Moons
– 8/8 Goblet Rear Lunges
Conditioning [Intervals 10×45/15]
– Individual Athlete’s Choice
Recommended: D&U, C&P, Toss & Chase, SB Squats, HDSB Carries
Wednesday
Strength [CAP20]
10m Ladders (1-3) of:
– Double Press
– Front Squat
– Rear Lunge
Remaining Time [RFQ] of:
– Max Effort HDSB Carry
Chassis Integrity [GRIND15]
– 5/5 Slasher-to-Halo
– Standing Founder 20/20
– 5/5 Kneeling Plate Half Moon
– Kneeling Founder 20/20
Thursday & Friday
Strength [RFQ15]
– 3-10 Pull-Ups/TRX Rows
– 10/10 Zane Rows
– 5/5 See-Saw Z-Presses
Conditioning [Tabatas]
4x8x20/10/60
– Squats [Goblet, Front, or HDSB]
– Ball Slams
– Snatches
– KB Deadbugs