PREP (15m)
5m Flow
Sadist Circles
2 Rounds
– 25 Pec Presses
– 10 Simba Squats
– 60′ Crawl
Monday & Tuesday
Strength (25m)
5 Rounds
8/8 Single Leg Deadlifts
10 Kettlebell Swings
3-10 Pull-ups or TRX Rows
Remaining Time
5 Clean and Press
60′ Overhead Carry
Chassis Integrity (GRIND15)
– Standing Founder 20/20
– 5/5 Slasher-to-Halo
– 10 Sandbag Cleans
Wednesday
Prehab (10m)
3 Rounds
20 Pullaparts + 10 Pullovers
30′ Forward Monster Walk + 10 Band Tempo Squats (No lockout)
Conditioning
EMOM24
– 20 Ball Slams
– 90′ Farmers Carry
– 2/2 D&U
– 20 Plank Pulls
Thursday & Friday
Strength (20m)
5 Rounds
– 5 See-Saw Z-Presses
– 8/8 Zane Rows
– 10 Squats (Choice of tool)
Remaining Time
2x 60′ Cross Carry (Overhead/Suitcase)
Conditioning
Tabatas 4x8x20/10/30
– Overhead Walking Lunges
– Plate Squats
– Touch-Jump-Touch
– Heavy Carry (Choice of tool)
Chassis Integrity
3x2x30/5
– Hollow Hold
– Plank