Emphasis: Shoulder Stability
Prep
– 5m Flow
3 Rounds of:
– 60 Crawl
– 2x5ct Arm Bar
– 25 Pec Press
Sadist Circles
Monday
15m Skill: Get-Ups
Endurance Intervals
Chassis Integrity (Short Grind)
Tuesday
Prehab
Tabatas
Power Intervals/EMOM
Wednesday
15m Skill (Choice): Get-Ups or Pull-Ups
Lactate Endurance Intervals
Thursday
Long Strength (Hinge, Pull)
Intensity: CAP8
Friday
Long Strength (Squat, Press)
Intensity: CAP8