Prep (15m)
3m Flow and Crawl
2 Rounds
- 30s Oblique Opener
- 15 Prone Pec Flys
- 30′ Walking Lunges
- 50 Pull Aparts
- 30′ Low Crawl
Monday & Tuesday
Strength/Prehab (10m)
- 10/10 Single Leg Step-Ups
- 10/10 VMO Split Squats
- 20 SBall Pec Presses
Skill (15m)
- Kettlebell Get-Ups
Conditioning (20m)
EMOM18
- 10 HDSB Box Squats
- 60′ HDSB Carry
- 50 Pec Stick Flutter Kicks
Pure Conditioning: Skip Skill Work
Wednesday
Strength (25m)
5 Rounds of:
- 5/5 KB Haloes
- 2/2 Heavy Down and Ups
- 3/3 Bottoms Up Presses
Conditioning
8 Rounds for Time of:
- 5 Down and Ups
- 10 Ball Slams
(10m Time Cap)
Remaining time:
- Get-Up Practice
Thursday and Friday
Strength (20m)
6 Rounds of:
- 5 Goblet Squats, 5/5 Alternating Rear Lunges
- 10/10 Zane Rows
Remaining Time:
- 10 TRX Rows
- 3/3 Bottoms Up Presses
Conditioning (25m)
Endurance Intervals 5x4x45/15/1
- LDSB G2S (Cleans/Ground to Shoulder)
- Bear Crawl
- HDSB Carry
- Step-Ups (20% BW)