PREP 5m Flow2 x 60′ Crawl (Coach’s Choice)2 x 10 Goblet Squats & 5/5 Goblet Rear Lunges (Light/Mod Weight)2x 10 Unloaded/Light Shoulder Opener & Unloaded/Light

Prep (18m) 5m Flow 2 Rounds of: 30s Floating Table, 30s Calf Raises, 30s Dimmel Deadlifts 3 Rounds of: 10 KB Swings, 5 Goblet Squats

PREP: 10m, Coach’s DiscretionEmphasis: Inner Quad MONDAY Long Strength, BTQ Strength 25m 6 Rounds of: 10 Double KB Deadlifts (Hinge, IT) 8/8 Single-Leg Deadlifts (Hinge,

PREP: 10m Coach’s Discretion MONDAY (Long Strength – Push, Carry, Hinge; Endurance Grind) Strength CAP20 6 Rounds of 10 Double Seated Military Press 120′ HDSB

PREP: Coach’s Choice 10m MONDAY: Short Strength, Endurance Intervals, Chassis Integrity Sadist Circles 3m Strength RFQ12 Nasal-Only 5/5 Seated Seesaw Presses 120′ HDSB Carry 20

PREP EST10– 3m Flow2 Rounds:– 30s Monster Shuffle– 30s Floating Table– 10 Simba Squats– 15 Ball Slams Monday & Tuesday I. Strength RFQ15 5 Heavy