Intent: PlayIntensity: GreenInspiration: “Relax” PREP 5min Flow1 minute/side Combat Stretch1 minute Froggers – Using the muscles to pull at both ends without causing pain1 minute/side

5/6/2020 Intent: Prepare/PerformIntensity: OrangeInspiration: “Higher” PREP 5min Flow2 Rounds:5 Inch Worms20 Frog Pumps5 Floor Mantis STRENGTH RFQ2010/10 One-leg Poor Man’s Leg Curl12-15 Pike Push-ups5-8 Natural

OVERVIEW / BRIEFING Intent: PrepareIntensity: YellowInspiration: “Solid” PREP 5min Flow2 Rounds:30s Prying Squat20/20 Extended-Range Side-Lying Hip Abductions20 Half Push-ups – Plank position, only go down