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FOCUS: Glutes and Hamstrings

Prep (15m)
5m Flow and Crawl
3 Rounds
– 30 Calf Raises
– 10 Dimmel Deadlifts
– 10/10 Single Leg Glute Bridges

Monday

Strength RFQ20
– 10 Tempo KB Deadlifts 3030
– 20 Alt Goblet Rear Lunges
– 30s External Oblique Opener

EMOM21
A. 6 Clean & Press
B. 20 Ball Slams
C. 2/2 Down and Ups

Chassis Integrity
3x2x45/15
– Hollow Hold
– Plank

Tuesday

Strength (RFQ12)
– 8 Double Hinge Rows
– 5 Heavy HDSB Box Squats

Endurance Intervals (25)
5x5x45/15
– LDSB Clean 30′ Carry
– Bear Crawl
– Plank Pulls
– Jump Rope
– Crossbody Toe Taps

Chassis Integrity (GRIND5)
– KB Deadbugs
– Standing Plate Rainbows

Wednesday

Strength I (15)
– 5 Seesaw Military Press
– 10 Heavy/Skill KB Swings
– 20 Pullaparts

Strength II (10)
– 5/5 Single-Leg Deadlifts
– 60′ Double Overhead Carry

Intensity (<10m)
TBD

Thursday

Prehab 2 Rounds (12)
– 10 Lat Pulls
– 20 Pullaparts and 10 Pullovers
– 2×30′ Monster Walk

Endurance GRIND20
– 5 Clean and Press
– 10 Goblet Squats
– 60′ Walking Lunges

Chassis Integrity
3x3x30/10
– Shoulder Taps
– Flutter Kicks
– Deadbugs

Friday

Strength (15)
– 8/8 Split Stance RDLs
– 5/5 Single-Leg Step-Ups
– 2×5/5 Half-Kneeling Haloes

Tabatas (20)
4x8x20/10
– Jump Squats
– Rotating Ball Slams
– Standing Plate Rainbows
– Clean and Press

Chassis Integrity
3×30/10
– Plank
– Left Side Plank
– Right Side Plank