PREP: Coaches’ Discretion, 13m
MONDAY & TUESDAY
Long Strength CAP25
- 6 Rounds
- 15/15 Goblet Split Squats
- 5/5 Half-Kneeling Military Press
- 5/5 Psoas Lowers
- Remaining Time (Min 8m), Rounds of:
- 10-20 Hinge Plate Rows
- 20 Pullaparts and 10 Pullovers
Sparhawk CAP15
- 10 Goblet Squats, 30′ Suitcase Carry
- 9 Goblet Squats, 30′ Suitcase Carry
- …
- 1 Goblet Squat, 30′ Suitcase Carry
Chassis Integrity
- 3×45/15 Hollow Hold
WEDNESDAY & THURSDAY
Strength RFQ12
- 180′ HDSB Carry, Nasal-only
- 10 HDSB Deadlifts
- 5/5 Birddogs
Endurance Intervals EST24
- 6x3x60/15 + 1m
- Loaded Step-Ups
- Down & Ups
- Clean & Press
Chassis Integrity
- 3x3x30/10
- Left Plank
- Right Plank
- Low Plank Rotations
FRIDAY
Prehab EST10
- 3 Rounds
- 20 Banded Goblet Box Squats
- 10/10 Side-Lying Leg Raises (Glute Med)
- 120′ SBall Pec Walk
Endurance GRIND20
- 5/5 Renegade Rows
- 10 Thrusters
- 10 Truncated Burpees
Chassis Integrity
- 4 Rounds, Athletes pace individually
- 50 Pec Stick Flutter Kicks
- 10/10 Russian Twists
- 20 Plank Pulls
SATURDAY
Prehab EST10
- 3 Rounds
- 20 Banded Goblet Box Squats
- 10/10 Side-Lying Leg Raises (Glute Med)
- 120′ SBall Pec Walk
Strength Complex RFQ12
- 3 Double Presses
- 3 Double Squats
- 3 Double Push Presses
Lactate Intervals EST15
- 5x3x30/30
- Jump Squats
- Loaded Step-Ups
- KB-Drag Bear Crawl
Chassis Integrity GRIND10
- 5/5 Sandbag Clean (to shoulder)
- Founder Lunge 20/20
- 60′ Overhead Sandbag Carry
Bonus (Optional by athlete, starts at 10am)
- 8 Rounds for Time, 10m Time Cap
- 20 Ball Slams
- 50 Rope Jumps