Emphasis: Pull, Hinge, Ground Work; Work Capacity, Endurance, Chassis Integrity A) Prep Flow 10 each 2h swings goblet squats goblet forward lunges haloes crush presses

Emphasis: Pull, Hinge, Ground Work; Strength and Work Capacity; Chassis Integrity A) Flow, then 10 reps of each (10 minutes) 2h swings Goblet squats Military

Emphasis: Push, Squat, Carry; Strength, Work Capacity; Ab Isolation A) Prep Flow, then, 10 reps each of: Moderate/heavy 2 hand swings Haloes (5+5) Double military

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

Emphasis: Push, Pull, Hinge, Squat, Carry, Ground; Endurance; Ab Isolation A) Prep Flow 10 goblet squats 10 TRX rows 10 SB down and ups (5

Emphasis: Push, Squat, Carry; Strength; Endurance; Ab Isolation A) Prep Flow 3 rounds of 10+1, 3/3 haloes 120′ crawling B) Strength RFQ15 5 double floor