Strength: Hinge, Carry; Work Capacity A) Prep 5m Flow and Crawl Sadist Circles 3 Rounds of: 10 Swings and 1 Squat 10 Banded Hinges 5/5

8 Strength: Squat, Hinge; Work Capacity, Ab Isolation A) Prep 5m Flow and Crawl 3 Rounds of 10 Banded goblet squats 10 Swings 2×5/5 Half

Pull, Squat; Prehab, Endurance, Chassis Integrity A) Prep 5m Flow and Crawl 30s Goblet Squat Hold 2×5/5 Half Kneeling Haloes B) Prehab 3 Rounds of:

Strength: Push, Pull; Work Capacity, Ab Isolation A) Prep 5m Flow and Crawl Sadist Circles 3 Rounds: 10+1, 5&5 B) Strength RFQ15 10 TRX Rows

Strength: Push, Ground Work; Work Capacity, Ab Isolation A) Prep (CAP12) 5m Flow and Crawl Sadist Circles 3 Rounds 10+1, 5/5 Haloes B) Strength RFQ15

Pull, Hinge; Prehab, Endurance, Chassis Integrity A) Prep (8) 5m Flow and Crawl Sadist Circles B) Prehab (8) 2 Rounds 20 Pullaparts and 10 Pullovers