A) Prep
- Flow and crawl
- PVC pulses and rotations
- Sadist circles
- 3 rounds: 50 pullaparts and 10/10 monster walks and 2×3/3 half-kneeling haloes
B) Strength 5 Rounds
- 5/5 half kneeling military press
- 8/8 lunge rows
- 5/5 pistol squats
C) All the Carries 30m, 60 ft each, work/rest with partner
- Sandbag bearhug
- Sandbag overhead
- Farmers carry
- Double KB overhead carry
- Kettlebell cross carry (x2)
D) Ab Isolation
- 3x4x60/15
- Plank
- Left
- Right
- Hollow