Emphasis: Push, Pull, Squat, Hinge, Carry, Ground Work; Work Capacity, Endurance, Chassis Integrity A) Prep 5m Flow 5 rounds 5 swings 5 goblet squats 5/5

Emphasis: Push, Squat, Carry; Strength, Endurance, Ab Isolation A) Prep 5m Flow 10 each of Goblet squats Forward lunges Crush presses Haloes Simba squats Deadbugs

Emphasis: Pull, Hinge, Ground Work; Work Capacity, Endurance, Chassis Integrity A) Prep 5m Flow 10 each of: 2H swings goblet squats haloes crush presses simba

Emphasis: Pull, Hinge, Ground; Strength, Work Capacity, Chassis Integrity (Endurance) A) Prep 5m Flow 10 each of: 2H swings goblet squats haloes crush presses simba

Emphasis: Push, Squat, Carry; Strength, Work Capacity, Ab Isolation A) Prep 5m Flow 10 each of: 2H swings goblet squats haloes crush presses simba squats

Monday Tuesday Wednesday Thursday Friday Saturday FREQUENCY Push Monday Thursday Friday Saturday 4 Pull Tuesday Wednesday Friday Saturday 4 Squat Monday Thursday Friday Saturday 4