Squat, Ground Work; Prehab, Endurance, Chassis Integrity A) Prep Flow, Crawl 2 Rounds 5+5 Swing and Squat 2×3/3 Half-Kneeling Haloes 30s Plank Hold B) Prehab

Pull, Carry; Strength, Work Capacity, Ab Isolation A) Prep Flow, Crawl 3 Rounds 5+5, 5/5 Haloes, 30s Plank Hold Sadist Circles B) Strength RFQ15 8

Anniversary Party! Hint: One year is 365 days. And community is very, very important.

Carry, Ground Work; Strength, Work Capacity, Ab Isolation A) Prep Flow, Crawl Sadist Circles B) Strength RFQ15 2/2 Rolling 45s 1/1 Arm Bar (10 count)

Squat, Hinge; Prehab, Endurance, Chassis Integrity A) Prep Flow, Crawl 2 Rounds 5+5 Swing and Squat 2×3/3 Half-Kneeling Haloes 30s Plank Hold B) Prehab 2

Push, Pull; Strength, Work Capacity, Ab Isolation A) Prep Flow and crawl 2 Rounds 10+1 5+5 Haloes 45s Oblique Opener B) Strength RFQ15 2-4 Double