Emphasis: Push, Hinge, Ground Work; Strength, Work Capacity, Ab Isolation
A) Prep
Flow and Crawl
3 Rounds: 10 Swings, 5 Squats, 5/5 Haloes, 30s Oblique Opener
B) Strength
8 Floor Press
8 Good Mornings
10+10 Side Lying Banded Straight Leg Raise
C) Work Capacity
AMRAP 15
30′ Crawl and 30′ Sprint
5 Thrusters
D) Ab Isolation
3x3x45x15
Plank/Left/Right