Emphasis: Push, Pull, Hinge, Squat, Carry, Ground; Endurance; Ab Isolation
A) Prep
- Flow
- 10 goblet squats
- 10 TRX rows
- 10 SB down and ups (5 sets of 2)
- 10 thrusters
- 10 bicep curls
- 10 tricep extensions
- 10 walking lunges
- 10 overhead presses
B) Strength RFQ15
- 30′ rope sled drag
- 5 double front squats
- 1/1 get-down (from overhead to windmill)
C) Endurance AMRAP14
- 4 SB down-and-ups
- 4 SB thrusters
- 60′ walking lunges
D) Ab Isolation
- 3x 45/15 each
- Forearm plank hip taps
- Forearm plank rotations