PREP
5m Flow/Crawl
3 Rounds
– 3 Prying Goblet Squats
– 2×3/3 Half-Kneeling Haloes
– 10 KB Crush Presses
Monday & Tuesday
Strength (25m)
5 Rounds
25 Heavy Squats
25 Jump Squats
THEN
3-5 Rounds
Max Effort Plate Presses
Max Effort Plate Rows
Endurance GRIND18
5 LDSB C&P
60′ Farmers Carry
100 Rope Jump Singles
PURE CONDITIONING
Add 3 Rounds Band Prehab for Shoulders and Hips
Drop Strength
Add 5-minute AMRAP of 10 Air Squats and 20 Shoulder Taps
Wednesday
Strength (25m)
5 Rounds
3-8 Pull-Ups or TRX Rows
30s L-Sit/Tuck Hold
8/8 Single Leg Step-Ups
THEN
3-5 Rounds
10 KB Swings
10 Dimmel Deadlifts
Intensity AMRAP8
Partners, Alternating
Front Rack March In-Place
5/5 Snatches
Chassis Integrity
2x3x45/15
– Pec Stick Flutter Kicks
– Low Plank Rotations
– Deadbugs
Thursday & Friday
Strength 20m
5 Rounds
8/8 Single Leg Deadlifts
10 Plate Front Raises
5 Rounds
8/8 Crossload Rack Split Squats
10 Hinge Double Rows
Endurance GRIND12
30′ Dumbbell Crawl
30′ Walking Lunges
5 Thrusters
REST2
Lactate Intervals AMRAP5
2 C&P
8 Ball Slams
Rest 15s