Push, Squat; Strength, Work Capacity, Ab Isolation A) Prep (10) 2m Free Flow Crawl Sadist Circles 30s Goblet Hold Walking Lunges B) Strength LADDERS15 2 KB/DB

A) Prep (10) 2m Free Flow Walking Lunges PVC Pulses Sadist Circles B) Prehab (8) 15/15 Monster Walks; every 3 steps, 2 slow squats 50

Squat; Prehab, Endurance, Chassis Integrity A) Prep (12) Flow and Crawl 3 Rounds 10+1 2×5/5 Half Kneeling Haloes 30s Oblique Opener B) Prehab (10) 2

Strength: Pull, Hinge; Work Capacity, Ab Isolation A) Prep (15) Flow, crawl 2 Rounds 10 Swings 5 Goblet Squats 2×3/3 Half-Kneeling Haloes B) Strength RFQ15

Strength: Push, Carry; Work Capacity, Ab Isolation A) Prep (15) Flow, crawl 2 Rounds 10 Swings 5 Goblet Squats 2×3/3 Half-Kneeling Haloes B) Strength RFQ15

Push, Ground; Prehab, Endurance, Chassis Integrity A) Prep (12) Flow and Crawl 3 Rounds 10+1 2×5/5 Half Kneeling Haloes 30s Oblique Opener B) Prehab (10)