Push, Ground Work; Prehab, Endurance, Chassis Integrity
A) Prep/Prehab
- Flow, walking lunges
- 4 Rounds
- 5+5 Sw/Sq
- 3 Rounds
- 5+5 Haloes
- 2 Rounds
- 15+15 Banded Lying Straight Leg Lifts
- 20 Calf Raises
- 1 Round
- 50 Pull Aparts
B) Endurance INTERVALS (S&C: 20; PC: 16)
- 5x2x90/30 (PC: 4x2x90/30)
- Athletes’ Choice/Coach’s Discretion
C) Chassis Integrity GRIND (S&C: 15, PC: 10)
- 5/5 Standing Plate Half Moons
- 10 Plate Front Raises
- 40 Plate Flutter Kicks