PREP (10)– 5m Flow3×60′ Crawl– Bear– Frog– Lizard5 Rounds (10)– 10 Swings– 5 Squat– 3/3 Haloes A [MONDAY & TUESDAY] Strength Endurance (20m)5 Rounds of:–

EMPHASIS: External Torque of Hip Arch Prep: – 5m Flow– Sadist Circles3 Rounds– 30′ Monster Band Ninja Walk– 30′ Monster Band Heel Walk– 30s Tempo