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
- 50 Pull Aparts
C) Strength II RFQ20
- 10/10 Unilateral Z-Presses
- 10/10 Bench/Box Rows
- 5/5 Step-Through Lunges
D) Chassis Integrity GRIND15
- 2/2 Down + Ups
- Standing Founder 20/20
- 5+5 Sandbag Cleans
- Kneeling Founder 20/20