A) Prep (no vest)
- 5m Flow, emphasis on spinal rotations
- 2 Laps of crawling
- Sadist circles
- 3 rounds: 10 swings, 10 goblet squats, 5/5 haloes, 45s oblique opener
WITH VEST
- 3 rounds: one lap of crawling, and 10 squats
B) IRMLID1: 5 Rounds for Time (WITH VEST)
- 20 Step Ups
- 20 Ball Slams
- 120′ Farmer’s Carry
Rest 2 Minutes
C) 5 Rounds for Time (WITH VEST)
- 60′ Walking Lunges
- 50 Squats
- 10 Sandbag Thrusters