- 5m Flow
- 5m Crawl Practice
- 10×10+1, 1H preferred, plus Mobility
- Prehab: 2 rounds, monster walk, tempo band squats, pullovers and pullaparts
- 5 HDSB box squats
- 240′ Farmers Carry
- 5 Seesaw Presses
Conditioning: 25m
- 5m max D&Us and 5m max loaded step ups (1m transition)
- Tabatas (2x8x20/10, alternating): Plate walking lunges and plate flutter kicks
- Chassis Integrity Grind10: 20/20 Standing Founders, 5/5 plate Russian twists