A – PREP
3 Rounds
– 5x LR Half Kneeling Step Ups (12-18)
– 3x of — 1 MB Slam, Step, 2x Rotational Slams
B – RAMP
Row or Ski 500m for Time – Note time.
C – CONDITION
100y – Figure 8 Drill (5 turns)
With two cones 20y apart, accelerate quickly around the cones, crossing the mid line between the cones (make a figure 8 run).
Complete the drill, then 2 Rounds
5 36″ Sandbag Load Burpees (60-100)(30-60)
10 Situps, weighted if possible
Complete Part C 3-5 times
D – STRENGTH
WEEK 4
STR: 3-6×3, (optional) then either 50% for max reps or 1-3 heavy singles.
HYP: 4-6×12, (optional) then 50% for max reps.
If you want extra cardio, add in 2-4 rounds of Tabata after each lift and follow STR protocol.
*If doing Cleans or Landmine Clean and Press, always do 3 explosive reps, no matter what protocol.
E – ASSISTANCE
GPP
3×15 Band Lat Pulldowns
3×10 DB RDL
3×10 LR Rotational bands
| ADV UPPER 3×8-12 DB Chest Presses 3×12-15 DB Flys 3×12 DB Row |
ADV LOWER 3×6-8 Front Foot Elevated Split Squat 3×5-10 Nordic Hamstring Curls 3×12 KB Good Mornings |
ADV POWER 3×3 L/R SA KB Clean and STRICT Press 5×5 KB Swing 3×3 Standing Rotational MB Punch to Floor |
ADV BACK 3x Max Pullups 3×15 Seal Rows 3×10 DB Shoulder Presses |
F- FINISHER
30 SA Burpee Deadlifts