PREP: Coach’s Choice 10m MONDAY: Short Strength, Endurance Intervals, Chassis Integrity Sadist Circles 3m Strength RFQ12 Nasal-Only 5/5 Seated Seesaw Presses 120′ HDSB Carry 20

PREP EST10– 3m Flow2 Rounds:– 30s Monster Shuffle– 30s Floating Table– 10 Simba Squats– 15 Ball Slams Monday & Tuesday I. Strength RFQ15 5 Heavy

PREP: 10m, Coach’s Discretion MONDAY: Long Strength, BTQ Strength CAP30 5 Rounds of 12-15 Double Floor Presses 8 Heavy Goblet Squats 20 Pullaparts and 10

PREP5m Flow3 Rounds– 20 Deadbugs (Unloaded)– 20 Calf Raises (Loaded)– 20 Dimmel Deadlifts (Loaded) DAY 1 (Monday and Tuesday) Strength I RFQ15 8/8 Single-Leg Deadlifts

Prep: 10m, Coach’s Discretion MONDAY: Short Strength, EMOM, Chassis Integrity Grind Strength RFQ12 5/5 Standing Seesaw Presses 5/5 Alternating Rear Lunges 20 Band Pullaparts EMOM15

PREP (15m)5m Flow2 x 60′ Crawl (Twisted Lizard, Monkey)3 Rounds of: 30s Monster Dance, 30s Floating Table, 2x20s Table Glute/Ham RaisePartners: I-go/You-go race to 50