A) Prep
- Flow
- Bear, frog, monkey
- PVC pulses and rotations
B) Strength RFQ15
- 12 Romanian Deadlifts
- 12 Double bent over rows
C) Intervals (Anaerobic Alactic)
- Battleropes
- 10x 25/35
- Half-kneeling diagonals
D) AMRAP5 (Anaerobic Alactic)
- 10 Air squats
- 10 Ball slams
- 20 Mountain climbers