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PREP:
3m Flow
3 Rounds of
– 10/10 Tempo Split Squats
– 5/5 Haloes
– 2/2 Down & Ups

MONDAY
Long Strength (Push, Pull, Carry) & Intensity & Chassis Integrity Intervals

Long Strength RFQ20
– 10 Z-Presses
– 3-10 Pullups/15 TRX Rows
– 120′ HDSB Carry

Intensity CAP10
10-8-6-4-2 of
– Sandbag Squats
– Down & Ups

Chassis Integrity Intervals
3x3x30/10
– Tuck or L-Sit
– Rainbows
– Pec Flutter Kicks

TUESDAY
30/30 Intervals & Chassis Integrity GRIND

Intervals 15m
4x4x30/30+1
– DB Thrusters
– Goblet Rear Lunges
– Slasher-to-Halo
– Rope Jump

Chassis Integrity GRIND15
– Standing Founder 20/20
– 2/2 Down & Ups
– Kneeling Founder 20/20
– 120′ Farmers Carry

WEDNESDAY
Short Strength (Squat, Ground Work) & Endurance Intervals

Short Strength RFQ12
– 15 Squats (KB or HDSB)
– 10 KB/SBall Deadbugs

Endurance Intervals 30m
5x5x45/15+1
TBD/Coach’s Choice

THURSDAY
2 x Muscular Endurance Blocks & Chassis Integrity GRIND

Muscular Endurance I RFQ12
– 8/8 Single Leg Deadlift
– 16 Heavy Step-Ups
– 16 Double Hinge Rows

Muscular Endurance II RFQ12
– 8 Standing See-Saw Presses
– 16 Squats
– 2×60′ Suitcase Carry

Chassis Integrity GRIND10
– 20 Breath Hollow Hold
– 30′ Low Crawl
– 5/5 Psoas Opener

FRIDAY
Long Endurance Challenge
10 Rounds for Time, CAP30
– 10 Down & Ups
– 10 Sandbag Clean & Press
– 100 Jump Rope