A) Prep (15)
- 5m Flow
- 3m Crawl
- 3 rounds
- 3 prying goblet squats
- 3/3 haloes
B) Pairs: Trade off 10 sets of 10 swings (10m)
C) Intervals
- Ball slams
- Down and ups
- KB clean and press
- Sandbag thrusters
D) Ab Isolation
- Front plank
- Hollow body
- Left side plank
- Right side plank