A) Prep (10)
- 2m Free Flow
- Walking Lunges
- PVC Pulses
- Sadist Circles
B) Prehab (8)
- 15/15 Monster Walks; every 3 steps, 2 slow squats
- 50 Pull Aparts; every 10 reps, 5 pull overs
C) Endurance
- AMRAP30
- 100 Stepups #
- 3 Rounds
- 100 Single Unders
- 5+5 Snatches
D) Ab Isolation
- 3x2x45/15
- Hollow and Plank