EMPHASIS: External Torque of Hip Arch Prep: – 5m Flow– Sadist Circles3 Rounds– 30′ Monster Band Ninja Walk– 30′ Monster Band Heel Walk– 30s Tempo

EMPHASIS: Calves and Hamstrings PREP (15)– 3m Flow3 Rounds– 30s External Oblique Opener– 60′ Low Crawl– 30s Calf Raises– 30s Dimmel Deadlifts (SBall or KB,

FOCUS/EMPHASIS: Lats, Shoulder Arch External Torque Prep5m Flow2 Rounds– 30s Floating Table Breathing (I-go/you-go)– 30s Band Lat Pulls– 2x30s Lat SBall Presses Monday (Long Strength,

Prep:– 5 minute flow3 Rounds– 60′ Crawl– 1/1 Arm BarSadist Circles Monday (Moderate Strength (Ps/H), Endurance Intervals, Short Chassis Integrity) STRENGTH RFQ20– 8/8 Single Leg

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