A) Prep Flow Bear, monkey, frog PVC pulses and rotations B) Strength Warm-Up 10 goblet squats 10 crush curls 10 crush presses C) Strength 12m

A) Prep Flow (wrist, cat/cow, rotations) PVC pulses and rotations 3x 90s Bear/Frog/Monkey B) Strength I RFQ20 12 Romanian Deadlifts 5 Standing Double Military Presses

A) Prep Flow Bear, frog, monkey PVC pulses and rotations B) Strength RFQ15 12 Romanian Deadlifts 12 Double bent over rows C) Intervals (Anaerobic Alactic)

Prep Flow, Walking Lunges, PVC pulses, goblet squats, seated presses Strength Sled pull Single leg deadlift TRX rows Work Capacity (intervals) 5×10/40 jump squat rope

A) Prep (10) B) Strength (20m) Sled pull (grip priority) 10/10 forward lunges 10 heavy swings C) Intervals (10) 2x5x30/30 Over shoulders Thruster ball toss

A) Prep (10) B) Strength I (12) Get-ups, 5×1+1 C) Strength II (15) 5×12 Military/Push Press 5×20 Lat Pulls D) IRMLID1a (10) 5 RFT 20