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PREP
3m Flow
120′ Crawl
3 Rounds
– 10 Band Resisted Glute Hinges
– 10 KB Swings
– 3 Prying Goblet Squats
– 3/3 Haloes

Monday: Long Strength, Short&Hard Intensity

Strength RFQ20
– 8/8 Single Leg Deadlifts
– 10/10 Zane Rows
– 3/3 Bottoms-Up Presses

Strength RFQ5
– 30′ Heavy Suitcase Carries

Intensity
3xAMRAP2+1
– 2 Down&Ups
– 20 Air Squats

Tuesday: Prehab, Long and Short Conditioning

Prehab
3 Rounds [10m] (PC: 2 Rounds [7m])
– 10 Hinge Band Lat Rows
– 20 Pullaparts
– 10 Pullovers
– 2×30′ Monster Walk

Long Conditioning GRIND18 (PC: GRIND15)
– 20 Air Squats
– 10 Step-Ups
– 5 Clean and Press

Short Conditioning AMRAP8 (PC: AMRAP5)
Partners, I-Go-You-Go
– 10 Ball Slams
– 10 Jump Squats

Wednesday: Short Strength, Moderate Intervals, Chassis Integrity

Strength RFQ15
– 8/8 Crossload Split Squats
– 120′ HDSB Carry

Accessory Intervals
4x4x30/15
– HDSB Squats
– Floor Presses
– Bicep Curls
– Tricep Extensions

Chassis Integrity GRIND8
– 50 Pec Stick Flutter Kicks
– 20 Plank Shoulder Taps
– 10 Standing Rainbows

Thursday: Prehab, Long and Short Conditioning

Prehab
3 Rounds [10m] (PC: 2 Rounds [7m])
– 10 Hinge Band Lat Rows
– 20 Pullaparts
– 10 Pullovers
– 2×30′ Monster Walk

Long Conditioning GRIND15
– 60′ HDSB Carry
– 10 HDSB Squats
– 3-8 HDSB Floor Presses

Short Conditioning
Concept2 Intervals

Friday: Long Strength, Short&Hard Intensity

Strength RFQ15
– 3-10 Pullups or TRX Rows
– ~5/5 Half-Kneeling Military Press
– 20 Pullaparts

Strength RFQ10
– 5-12 Dimmel Deadlifts
– 2-5 Heavy Clean and Press

Intensity
7 Rounds for Time, CAP7
– 50 Jump Rope Singles
– 4 Clean and Press
– 5 Ball Slams