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Week of 18NOV19

PREP5m Flow3 Rounds:– 10 KB Swings– 5 Goblet Squats– 5/5 Haloes MONDAY (Long Strength/Prehab, BTQ) Prehab 10mCoach’s Discretion Strength 25m6 Rounds of:– 8/8 Single-Leg Deadlift–

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PowderStrong P2 W3

PREP (15)5m Flow3 Rounds of:– 10 Swings– 5 Squats– 3/3 Kettlebell HaloesPREHAB (5)2 Rounds of:– 30s Monster Dance– 30s Floating Table MONDAY & TUESDAY I.

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Week of 11NOV19

PREP– 5m Flow3 Rounds of:– 60′ Pec Walk– 60′ HDSB CarryNOTE: Adapt prep work for WLM MONDAY/TUESDAY Long Strength (Push, Pull, Hinge); EMOM Strength 25m4-6

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PowderStrong P2 W2

PREP 15m– 5m Flow3 Rounds– 15’/15′ Monster Walk– 20/20 Pulsing Split SquatsSadist Circles DAY 1 & DAY 2 I. STRENGTH I RFQ15– 25 Belt Squats–

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