A) Prep
- Flow
- 3 rounds
- 2x 10+1 swing and squat
- 5+5 haloes
- 60′ crawl
B) Strength RFQ15
- 5 See-saw presses
- 5 Paused Double Front Squats
- 20 Jump Squats
C) Endurance AMRAP15
- 20 lateral sandbag jumps
- 20 sandbag cleans
- 60′ sandbag drag crawl
D) Ab Isolation
- 4 rounds, 60/20
- Front Plank