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Week of 10FEB2020

PREP EST12 5m Flow (Play) 2 Rounds of 60′ Crawl (Play) 10 Goblet Squats 2×3/3 Half-Kneeling Haloes 30s Floating Table MONDAY & TUESDAY StrengthRFQ15Hinge, PullInternal

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Week of 03FEB2020

PREP: Coaches’ Discretion, 13m MONDAY & TUESDAY Long Strength CAP25 6 Rounds 15/15 Goblet Split Squats 5/5 Half-Kneeling Military Press 5/5 Psoas Lowers Remaining Time

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Week of 27JAN2020

PREP 5m Flow 2 x 60′ Crawl 50 Flutter Kicks, Sball hold for pecs Pulsing VMO Split Squats, 50/side 5/5 Haloes Sadist Circles Monday &

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PowderStrong P3, W3

PREP (EST15) 3m Flow 2 Rounds 30s Oblique Opener 30s Floating Table, optional Shoulder Taps 2 Rounds 20 Goblet Squats 5/5 Haloes DAY 1 (Monday

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Week of 20JAN2020

PREP (EST15) 3m Flow 2 Rounds 30s Oblique Opener 30s Floating Table, optional Shoulder Taps 2 Rounds 20 Goblet Squats 5/5 Haloes MONDAY / TUESDAY

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