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EMPHASIS: External Torque of Hip Arch

Prep:
– 5m Flow
– Sadist Circles
3 Rounds
– 30′ Monster Band Ninja Walk
– 30′ Monster Band Heel Walk
– 30s Tempo Band Squats

MONDAY (Moderate Strength, Tabatas)

Strength 20m
4 Rounds:
– 10 TRX Rows
– 12/12 Unilateral Floor Presses
– 20 Pull Aparts
Remaining Time
– Max Effort HDSB Carry

Tabatas 4x8x20/10
– LDSB Ground-to-Shoulder
– Mountain Climbers
– AMRAP 1 Ball Slam & 1 Ball Squat
– Plank Shoulder Taps

TUESDAY Pure Conditioning (Endurance Intervals & Chassis Integrity

Endurance Intervals 4x2x90/30
– 10 Goblet Squats and 5/5 Rear Lunges
– 5 Clean & Press and 1/1 Down & Ups

Chassis Integrity GRIND12
– 30s Tuck Hold
– 50 Flutter Kicks
– 180′ Farmers Carry

WEDNESDAY (Short Strength, Performance Conditioning, Chassis Integrity)

Strength RFQ10
– 8/8 Zane Rows
– 8/8 Goblet Rear Lunges

Performance Conditioning GRIND12
Nose-nose, no data
– 10 Burpees
– 10 HDSB Squats
– 10 Ball Slams
– 100 Jump Rope Singles

Chassis Integrity
3x3x30/10
– Left Plank
– Right Plank
– Crab Walk

THURSDAY Pure Strength (Carry, Hinge, Pull)

Strength I RFQ12
– 8-15 Deadlift (BB or Trap Bar)
– 60′ Overhead Walking Lunges

Strength II RFQ12
– 60′ Rope Pull
– 8-15/side Bicep Curls

FRIDAY (Long Strength, Intensity)

Strength 30m
5 Rounds
– 10 Swings
– 5 Goblet Squats
Remaining Timte:
– 2×60′ Cross Carty (OH and Suitcase)

Intensity
5 Rounds for Time, 8m Cap
– 1/1 Down & Up
– 20 Air Squats
– 10 Lateral Jumps Over Sandbag