PREP 5 Minute Flow – Focus on wrists, neck, back, hips, and rotation 3 Rounds: 30s Prying Squat 15 Door Frame Rows STRENGTH RFQ20 10/10 Single-leg Box Squat

PREP 5 Minute Flow – Focus on wrists, neck, hamstrings, glutes, and shoulders 2 Rounds: 15 Zombie Squats 2 Wall Slides 10/10 Single-leg Deadlift STRENGTH RFQ15 30s Crow Stand