Pull, Hinge, Ground Work; Strength, Endurance, Ab Isolation A) Prep (15) Flow and walking lunges PVC pulses and rotations 2-3 rounds of 3/3 haloes 3

A) Prep Flow, crawl 4x 3/3 Half-kneeling haloes; 3/3 half-kneeling bottoms-up presses Prehab: 3 rounds of 10/10 monster walk; 30′ banded wrist crawl; 30 pull

Push, Squat, Hinge, Ground Work; Strength, Work Capacity, Ab Iso A) Prep (10) Walking lunges, PVC Hollow hold, Crawl PVC Overhead squats/perturbations Sadist Circles 3×10+1

Pull, Squat, Hinge, Ground; Endurance; Chassis Integrity A) Prep Flow and crawl 5 Rounds 10+1 3/3 haloes B) GRIND20 Rope sled pull (internal torque) 30′

Push, Pull, Squat, Carry; Strength, Work Capacity, Ab Isolation A) Prep (10m) Flow and crawl PVC pulses and rotations 3/3 haloes 3/3 arm bars B)

A) Prep Flow and crawl PVC pulses and rotations Sadist circles 3 rounds: 50 pullaparts and 10/10 monster walks and 2×3/3 half-kneeling haloes B) Strength