A) Prep
- Flow
- Bear, monkey, frog
- PVC pulses and rotations
B) Strength Warm-Up
- 10 goblet squats
- 10 crush curls
- 10 crush presses
C) Strength
- 12m Ladders 1/2/3
- Press and Forward Lunge (per leg)
D) AMRAP20 (Aerobic)
- Single SB; no drop mid-round
- 16 step-ups
- 4 Down+ups