- PREP (EST15)
- 3m Flow
- 2 Rounds
- 30s Oblique Opener
- 30s Floating Table, optional Shoulder Taps
- 2 Rounds
- 20 Goblet Squats
- 5/5 Haloes
MONDAY / TUESDAY (Prehab, Long Grind, Abs)
Prehab: 2 Rounds (EST12)
- 20 Pullaparts + 10 Pullovers
- 15/15 Monster Steps
- 20 SBall Pec Presses
Long Grind: 30m CAP
- 8 Rounds of:
- 300′ Farmer’s Carry
- 20 Step-Ups
- 20 Ball Slams
Abs 6m
- 3x3x30/10
- Left Plank
- Right Plank
- Hollow Hold
WEDNESDAY / THURSDAY (Moderate Strength, Tabatas, Chassis Integrity)
Strength: RFQ14
- 3-6 Double Military Presses -> 60′ Overhead Carry
- 10-15 Goblet Squats -> 30 Jump Squats
- 5/5 Loaded Deadbugs
Tabatas 18m
- 4x8x20/10/30
- Dumbbell Clean and Press
- Truncated Burpees
- Dumbbell Bicep Curls
- Plank Pulls
Chassis Integrity GRIND8
- 5/5 Standing Plate Rainbows
- 3/3 Down and Ups
FRIDAY (Short Strength, Lactate Intervals, Abs)
Strength: RFQ10
- 3-8 Tempo Squats 31×0
- 3s Eccentric
- 1s Bottom Hold
- Explosive Concentric
- No top rest
- 8/8 Birddogs
Lactate Intervals EST22
- 2x[5x2x30/30]+2
- Individual athletes choose 2 tasks
Abs
- 3 Rounds of
- 50 Pec Stick Flutter Kicks
- 5/5 Russian Twists
- 5/5 Psoas Lowers