Pull, Squat, Ground Work; Strength, Work Capacity, Ab Isolation
A) Prep
- Flow and Crawl (6)
- Sadist Circles (3)
- 2 Rounds
- 10 Hinges, 10 Squats
- 5/5 Haloes
- 45s Oblique Opener
B) Strength RFQ15
- 60′ Rope Pull
- 8 Heavy Goblet Squats -> 5 Box Jumps
C) Work Capacity
- 4xAMRAP4, 90s Rest
- 10 Lateral Bag Jumps
- 30′ Crawling Drag
- 1 Down and Up
- Clean and 30′ Carry
D) Ab Isolation GRIND5
- 4-Count Flutter Kicks
- 10 Loaded Deadbugs
PURE CONDITIONING: Drop Strength