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Prep:
– 5 minute flow
3 Rounds (PC: 2 Rounds)
– 30′ Frog Crawl
– 10 KB Swings
– 5 Goblet Squats, Hold #5
– 5/5 Haloes

Tuesday (Prehab, Long Endurance Intervals, Moderate Chassis Integrity)

PREHAB 3 Rounds (PC: 2 Rounds)
– 1/1 Arm Bar
– 30s Plank Hold
– 10 Tempo Band Squats

ENDURANCE INTERVALS 4x3x90/15 (PC: 3x3x90/15)
– 5 Goblet Squats & 10 Ball Slams
– 5 LDSB Clean and Press & 60′ OH LDSB Carry
– 1 Down and Up & 4 Sandbag Stepups

CHASSIS INTEGRITY GRIND8 (PC: GRIND5)
– 5/5 Plank Pulls
– 30 SBall Flutter Kicks

Wednesday (Long Strength, Intensity, Recovery)

STRENGTH 25m (Watch the time here to allow plenty for the intensity and recovery)
5 Rounds
– 10 Tempo KB Deadlifts (3030)
– 5/5 Unilateral Floor Presses
– 20 Pull Aparts
Remaining Time, Rounds of
– 60′ Double Overhead Carry
– 10 Heavy Squats

INTENSITY AMRAP6
– 50 Rope Jumps
– 10 Ball Slams

RECOVERY 5m
– CAT/COW
– BALL BREATHING
– SOCIALIZING

Thursday (2 x Moderate Strength, Chassis Integrity)

STRENGTH I RFQ10
– 10/10 Standing Military Press
– 3-10 Pull-Ups or TRX Rows
– 20 Pull Aparts

STRENGTH II RFQ10
– 10 KB Swings
– 15/15 Alternating Bicep Curls
– 8/8 Bird Dogs

CHASSIS INTEGRITY GRIND10
– Standing Founder (Arms Extended) 30s
– 8/8 Russian Twists
– 8/8 Plank Pulls

Friday (Moderate Strength (Pl, S), Tabatas, Short Chassis Integrity)

STRENGTH RFW20
– 10 Heavy Squats directly into
– 20 Jump Squats
– 8/8 Tempo Zane Rows (30X0)

TABATAS 4x8x20/10/30
– Jump Lunges (Scale to Rear Lunges)
– Ball Toss Thrusters
– Jump Rope
– Heavy Stepups

CHASSIS INTEGRITY 3x2x45/15
– Hollow Hold
– Plank

Saturday (Strength Complex, Power Intervals, Chassis Integrity)

STRENGTH COMPLEX 12m
Left/Right, A/B
– 3 Presses
– 5 Squats

POWER INTERVALS 12×15/45
Athletes’ individual choice of exercise

CHASSIS INTEGRITY 3x3x30/15
– Plank Left
– Plank Right
– KB Deadbugs

BONUS IS AT COACH’S DISCRETION.