Pull, Carry; Strength, Work Capacity, Ab Isolation A) Prep (10) Flow and Crawl 2 Rounds 10+1 Swings and Squats 5/5 Haloes B) Strength RFQ15 3-8

Push, Pull, Carry, Ground Work; Strength, Work Capacity, Ab Isolation A) Prep Flow and Crawl 2 Rounds 10+1 Swings and Squats 5/5 Haloes B) Strength

Push, Ground Work; Prehab, Endurance, Chassis Integrity A) Prep 5m Flow Sadist Circles Bear, Frog, Monkey, 60′ each B) Prehab 2 Rounds 20 Pull-aparts 10

Pull, Carry; Strength, Work Capacity, Ab Isolation A) Prep (12) Crawl 3 Rounds 20s/20s haloes 30s goblet squat hold 30s side lunges B) Strength RFQ18 60′ Overhead

Push, Squat, Hinge; Strength, Work Capacity, Ab Isolation A) Prep (12) Crawl 3 Rounds 20s/20s haloes 30s goblet squat hold 30s side lunges B) Strength RFQ15 8

Squat, Hinge, Ground Work; Prehab, Endurance, Chassis Integrity A) Prep (10) Crawl Sadist Circles B) Prehab (10) 3 Rounds 20+10 Pullaparts and Pull-overs 10/10 Band