Prep:
- Flow and Crawl
- 2 Rounds
- 60′ SBall Pec Walk&Press
- 10 SBall T-Spine Opener
- 10 SBall Pec Simba Squats
STRENGTH
PowderStrong, Day 1
- 2 Rounds
- 20/20 VMO Split Squats
- 10/10 Single-Leg Step-Ups (Optional: Weight)
- 2 Rounds
- 10 Goblet Squats -> 5/5 Rear Lunges -> 20 Jump Squats
- 2-4 Rounds (Remaining Time)
- 5 Box Jumps (Step Down)
- 5 Sandbag Clean and Push Press
PowderStrong, Day 2
- 2 Rounds
- 20/20 VMO Split Squats
- 10/10 Single-Leg Step-Ups (Optional: Weight)
- 4 Rounds
- 25/25 Pulsing Split Squats (Optional: Weight)
- 5 High Density Sandbag Squats
- GRIND10
- 10 Plate Rainbows
- 20/20 Founder Lunge
- 10/10 Single Leg Plate Jumps
CONDITIONING
Monday and Tuesday
10 RFT (15m Cap)
- 6 Sandbag Cleans (Shoulder)
- 6 Sandbag Clean and Press
- 60′ Overhead Sandbag Carry
Wednesday
Endurance Intervals
4x4x45/15/30s
- Step-Ups (#)
- 1 Swing/1 Squat
- Walking OH Lunges (Plate)
- Hollow Hold
Thursday and Friday
Tabatas 4x8x20/10/30s
- SBall Simba Squats
- SBall Russian Twists
- SBall Jump Squats
- Ball Slams