Prep:– 5 minute flow3 Rounds (PC: 2 Rounds)– 30′ Frog Crawl– 10 KB Swings– 5 Goblet Squats, Hold #5– 5/5 Haloes Tuesday (Prehab, Long Endurance

PRIORITY: Overhead MobilityPrep:– 5 minute flow2 Rounds– 30s Plank-Bear Cycles– 30s Shoulder Opener– 60s Overhead Plate Hold Monday (Moderate Strength (Ps/H), Endurance Intervals, Short Chassis

The priority this week is the HINGE. When we hinge well, the spine is stable, hamstrings and glutes act as prime movers, and the calves

EMPHASIS: Lats Prep5m Flow2 Rounds– 60′ Bear Crawl– 20 Pec Ball Presses –> 20s Hold– 20 Hinge Plate Rows –>20S Hold Monday Moderate Strength (Pull

PRIORITY: Glute Medius and VMO Prep5m Flow60′ Low Crawl50/50 VMO Pulses10/10 Glute Med Squats60′ Spiderman Crawl50/50 VMO Pulses10/10 Glute Med Squats MondayLong Strength (Swings, Squats,

PRIORITY: Breathing PREP5m Flow2 Rounds– 60′ Nasal Crawl– 120′ Nasal Farmers Carry– 15 Nose-Mouth Ball Slams MondayModerate Strength (Pull and Squat)Endurance GRIND15 (Nasal Only, No