A) Prep
- Flow and crawl
- 3 rounds
- 10+1 swing and squat
- 5+5 haloes
- 5+5 bottoms up presses
B) Intervals (Anaerobic Lactic)
- 4x 3x 30s15s
- Sandbag cleans
- Loaded step-ups
- Down and ups
C) Endurance (Aerobic)
- GRIND20
- 60′ Sandbag Crawl
- 5/5 Renegade rows (alternating)
- 5 Toss and Chase