Intent: PlayIntensity: YellowInspiration: “Get Open” PREP 5min Flow2 Rounds:– 15 Zombie Squats– 5/5 Twisting Bear – Really rotate into the shoulder socket at the top–

Overview / Briefing Intent: PrepareIntensity: OrangeInspiration: “Suffer Well” PREP 3-5min Flow15/15 Split Squat12 Calf Raises – 3s full squeeze at the top5 Wall Slides –

BRIEFING/OVERVIEW Intent: PrepareIntensity: GreenInspiration: “Move Farther” PREP 3-5min Flow3 Rounds:– 20 Waiter Bows– 15 Push-ups– 12 Chair Dips STRENGTH RFQ1212/12 Single Leg Deadlift15 Elevated Glute