Push, Ground Work; Prehab, Endurance, Chassis Integrity A) Prep/Prehab Flow, walking lunges 4 Rounds 5+5 Sw/Sq 3 Rounds 5+5 Haloes 2 Rounds 15+15 Banded Lying

Squat, Carry; Strength, Work Capacity, Ab Isolation A) Prep Flow and crawl 2 Rounds 10+1 5+5 Haloes 45s Oblique Opener B) Strength RFQ15 120′ Farmers

Pull, Hinge; Prehab, Endurance, Chassis Integrity A) Prep/Prehab Flow, walking lunges 4 Rounds 5+5 Sw/Sq 3 Rounds 5+5 Haloes 2 Rounds 15+15 Banded Lying Straight

Push, Squat; Prehab, Endurance, Chassis Integrity A) Prep Flow and crawl 3 Rounds of 5 Goblet Squats 5 Standing Hinges 2×3/3 Half Kneeling Haloes 30s

Strength: Hinge, Carry; Work Capacity, Ab Isolation A) Prep 10m Flow and Crawl 2×3+3 Half-Kneeling Haloes 2x30s Goblet Squat Hold 2×20 Pull Aparts B) Strength

Strength: Pull, Ground Work; Work Capacity, Ab Isolation A) Prep 10m Flow and Crawl 2×3+3 Half-Kneeling Haloes 2×20 Pull Aparts 2×10 Scap Pullups B) Strength