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Intent:
Welcome to quad week. We’re going to put an emphasis on the quads and glute med.

Prep:
3m Flow
3 Rounds
– 2x30s Lunge Pulses
– 3 Prying Goblet Squats
– 30′ Spiderman Crawl
– 30′ Squat Duck Walk

Monday

Strength (15m)
5 Rounds
– 5 Heavy Acyclic Squats (choice of variation)
– 5/5 Curtsy Lunges
– 20 Pull Aparts

Accessory Intervals (20m)
5x5x30/10
– Jump Lunges
– Pec Stick Flutter Kicks
– Plate or Sandbag Floor Presses
– Bridge-Ups
– 4-Point Base

Tuesday

Strength (15m)
5 Rounds
– 10 Cyclic Squats (choice of variation)
– 5/5 Curtsy Lunges
– 20 Pull Aparts

Prehab (8m; Pure Conditioning Only)
2 Rounds
– 20 Pullaparts + 10 Pullovers
– 30′ Ninja Monster Walk
– 10 Tempo Band Squats

Accessory Intervals (20m)
5x5x30/10
– Dumbbell Thrusters
– Deadbugs
– Plate Hinge Rows
– Bridge-Ups/Hip Thrusts
– Tuck Hold/L-Sit

Wednesday

Strength (25m)
4 Rounds
5 Long Jumps
5/5 Goblet Rear Lunges
5/5 Unilateral Floor Presses
Remaining Time
60′ Overhead/60′ Rack/60′ Farmers Carry

Intensity
8 Rounds for Time (CAP8)
5 Sandbag Over Shoulder
5 Sandbag Squats

Thursday & Friday

Prehab (15)
2 Rounds
– 20 Pullaparts + 10 Pullovers
– 30′ Ninja Monster Walk
– 10 Tempo Band Squats

Endurance GRIND15
– LDSB Clean and 30′ Carry
– 5 Clean & Press

Chassis Integrity
3x2x45/15
– Hollow Hold
– Plank