BRIEFING/OVERVIEW Intent: Explore Ranges of Motion (Play)Intensity: YellowInspiration: “Get Low” PREP 5min Flow12/12 Candlestick Bridges8 Jefferson Curls15 Door Frame Rows STRENGTH 4 Rounds:20 Low Sumo

BRIEFING/OVERVIEW Intent: Prepare/PerformIntensity: Orange/RedInspiration: “Push” PREP 5min Flow15/15 Split Squat15 Shoulder Dislocates CHASSIS INTEGRITY 2 Rounds, 15s between exercises TIMER45s Front Plank45s Hollow Hold45s L

BRIEFING/OVERVIEW Intent: PrepareIntensity: Yellow/OrangeInspiration: “Stable” PREP 5min Flow2 Rounds:15 Good Mornings12/12 Side Lying Hip Raise15 Wide Push-ups + 10 Close Push-ups STRENGTH RFQ1512-15 Table Top