PREP (7m)
– 3m Flow
3×60′ Crawl
– Low
– Frog
– Lizard
5 Rounds of (10m)
– 10 Swings
– 5 Squats
– 3/3 Haloes
Monday (Push/Pull, Carry; Intensity)
Strength 25m
5 Rounds:
– 5/5 Seesaw Z-Press
– 10/10 Zane Rows
– 10 Pull Aparts & 5 Pull Overs
Remaining Time:
Max Effort Carry (HDSB or Farmers)
Intensity (3+10)
Complete for time; time cap 10m
– 100 Rope Jumps
– 50 Step-ups (20% BW)
– 50 Press/Push Press (Same load)
– 20 Step-ups (Same load)
– 20 Press/Push Press (Same load)
– 100 Rope Jumps
Tuesday (Extended Prep, Tabatas, Chassis Integrity)
Wednesday (Hinge, Squat, Ground Work; Performance)
Thursday (KB Complex, Chassis Integrity)
Friday (Strength Endurance/Power, Chassis Integrity)