A) Prep
- 5m flow
- 2m crawl
- Sadist Circles
- 1 Shoulder Blasters
- 1 Leg Blaster
B) Strength (4 rounds; 15m cap)
- 10/10 overhead crossload split squats
- directly into 20 jump lunges
- 20/20 monster walk steps
C) Intervals (4 rounds each, 45/15; 30s between rounds)
- Down and ups
- Battle ropes
- Ball slams
- Deadstop swings
D) Ab Isolation (3 rounds each, 45/15)
- HK Deadbugs
- Plank pull-across