PREP
Emphasis: Calves, Hamstrings, Glutes
4m Flow
3 Rounds of:
– 25-50 Calf Raises
– 15-30 Tempo RDLs
– 10 KB Swings
Monday
Moderate Strength (Heavy Press, Single-leg DL)
Moderate Endurance (GRIND15)
Chassis Integrity (3x2x45/15 Plank/Hollow)
Tuesday
Prehab (Hips/Shoulders)
EMOM (Ball Slams, Goblet Squats, Press/Push Press)
Wednesday
Moderate Strength (Deadlift, Pull)
Intensity (RFT, CAP6)
Thursday
Long Strength (Carry, Hinge, Ground Work)
Intensity (RFT, CAP8)
Friday
Short Strength (Pull)
Multiple AMRAPS (4×4/1)