Pull, Squat, Ground Work; Endurance, Chassis Integrity, Ab Isolation A) Prep Flow 5+1 30′ crawl, 4+2 crawl, 3+3, crawl… B) Endurance/Chassis Integrity 2x4x3m Down and

Push, Hinge, Carry; Strength, Work Capacity, Ab Isolation A) Prep Walking lunges, crawl PVC pulses and rotations 10+1, 9+2…1+10 Fast and loose Sadist circles B)

Pull, Squat, Hinge, Carry; Endurance, Chassis Integrity A) Prep (15) Flow, PVC pulses and rotations Sadist circles 5 rounds: 5 Swings 5 Squats 3/3 Bottoms

Push, Squat, Ground; Strength, Work Capacity, Ab Isolation A) Prep Flow and crawl Sadist circles 2×10 Each: Swing, Squat, Haloes, BU Presses B) Strength RFQ18

Pull, Hinge, Ground; Endurance, Chassis Integrity A) Prep (10m) Flow and Crawl 10 each Swing Squat Haloes BU Presses B) Get-up Practice (10m) Experienced: double

Push, Squat, Hinge, Carry, Strength, Anaerobic, Ab Iso, Chassis Int A) Prep (10m) Flow/Crawl 2 rounds of: 10 each of swings, squats, haloes, bottoms up