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PREP

  • 5m Flow
  • 2 x 60′ Crawl
  • 50 Flutter Kicks, Sball hold for pecs
  • Pulsing VMO Split Squats, 50/side
  • 5/5 Haloes
  • Sadist Circles

Monday & Tuesday

Prehab EST10m

  • 2 Rounds
  • 20 Pullaparts & 10 Pullovers
  • 10/10 Lateral Monster Steps
  • 10 Tempo Band Squats

Endurance GRIND30

  • Athletes can choose: EITHER LDSB or DBs or KBs
  • 8 Clean & Press
  • 8 Step-Ups
  • 60′ Overhead Carry

Wednesday & Thursday

Strength RFQ18

  • 12 x 1 Curl + 1 Row (Pair of DBs)
  • 8/8 Single-Leg Step-Ups
  • 8/8 Goblet Split Squats

Multiple AMRAPs EST18

  • 4x4m + 1m Rest
  • 10 Squats (Goblet or HDSB)
  • 50 Rope Jumps

Ab Iso

  • 3x2x45/15
  • Hollow
  • Plank

Friday

Strength CAP25

  • 6 Rounds
  • 15/15 Zane Rows
  • 2x 90′ Cross-Carry (OH/Farmer’s)
  • 8/8 Sball Deadbugs
  • Remaining Time, Min 8m
  • Max Effort HDSB Carry

BTQ

  • CAP10, one LDSB
  • 10 Thrusters
  • 15 Clean and Press
  • 20 Bearhug Squats
  • 15 Clean and Press
  • 10 Thrusters