Pull, Squat, Hinge; Strength, Work Capacity, Chassis Integrity A) Prep Flow and PVC Pulses/Rotations 2 Rounds 5 Goblet Squats 5 Front Good Mornings 3/3 Haloes

Push, Pull, Hinge; Strength, Endurance, Ab Isolation A) Prep Flow, PVC Pulses Sadist Circles 2 Rounds 10 front good mornings 3/3 haloes 3/3 bottoms-up presses

Pull, Squat, Ground Work; Endurance, Chassis Integrity, Ab Isolation A) Prep (8) Flow, crawl PVC work Sadist circles B) Endurance GRIND20 20 ball slams 20

Push, Hinge, Carry; Strength, Work Capacity, Chassis Integrity A) Prep 3 rounds 10 swings 10 goblet squats 3/3 haloes 60′ crawl B) Strength RFQ20 5/5

Pull, Squat, Hinge, Carry; Work Capacity, Ab Isolation A) Prep (12) Flow, crawl Sadist circles PVC pulses and rotations 2 rounds 10 front good mornings

Push, Squat, Ground; Strength, Work Capacity, Chassis Integrity A) Prep (12) Flow and walking lunges PVC pulses and rotations 2-3 rounds of 3/3 haloes 3