OVERVIEW / BRIEFING Intent: PrepareIntensity: OrangeInspiration: “Do Good Work” PREP 5min Flow2 Rounds:30s Froggers – Using the muscles to pull at both ends without causing

Overview / Briefing Intent: PrepareIntensity: OrangeInspiration: “Stay Strong” PREP 25 Zombie Squats5-8 Jefferson Curls5-8 Floor Mantis20-30 Calf Raises CHASSIS INTEGRITY1 Round, 10s between Exercises TIMER30s

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

Intent: PlayIntensity: GreenInspiration: “Relax” PREP 5min Flow1 minute/side Combat Stretch1 minute Froggers – Using the muscles to pull at both ends without causing pain1 minute/side