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PREP AND PURPOSE

5m Flow and Crawl
Sadist Circles
3 Rounds of
*5 Tempo Dimmel Deadlifts (3030)
* 25 SBall Pec Presses
Partner Ball Slam Pyramid (2-4-6-8-10-8-6-4-2)

INTENTION FOR THE WEEK
This week, the mission is knee stability. We are after everyone’s hammies. We’re looking for strong sensation…STRONG. Not “I feel them.” More like “I cannot feel anything else.”

MONDAY AND TUESDAY

Strength (15m; Drop for Pure Conditioning)
Rounds for Intensity
5/5 External Torque Hinge Rows
20 KB Good Mornings

Endurance Intervals (15m)
5x3x45/15
*Air Squats
* Plate Standing Rainbows
* Crossbody Toe Taps

REST & RESET (2m)

Lactate Intervals (10m)
2 Rounds of
5 Sets of 3 SB C&P Every 30 Seconds
Rest 2m Between Rounds

WEDNESDAY

Strength (25m)
3-5 Rounds
5-10 HDSB Deadlifts (Scale: KB)
2x15s Isometric Single-Leg Hinge
Remaining Time
Rounds of 30′ Suitcase Carry

Tabatas (15m)
3x8x20/10/60
* Rear Lunge/Plate Raise on Step-Back
* Sball Thruster Toss
* Mountain Climbers

THURSDAY AND FRIDAY

Prehab (10m)
3 Rounds
* 20 Pullaparts and 10 Pullovers
* 15/15 Lateral Monster Walk
* 10 Tempo Banded Box Squats

Endurance GRIND15
* 20 Air Squats
* 10 Ball Slams
* 5/5 Renegade Rows

Chassis Integrity GRIND10
* 50 Pec Stick Flutter Kicks
* 20 Plank Shoulder Taps
* 20s Tuck Hold or L-Sit
* 20 Deadbugs