Emphasis: Pull, Push, Carry, Ground; Endurance; Ab Isolation
A) Prep: CAP5
- Flow
B) Strength: RFQ15 (20)
- Double military press and double row ladders, 1/2/3
Note: Work up to heavy triples; weight may increase each ladder, but must remain consistent within each ladder
C) Endurance: AMRAP25 (30)
- 1 swing, 1 squat, 1 thruster, and 60′ walking lunges
- 2 swings, 2 squats, 2 thrusters, and 60′ walking lunges
- 3, 3, 3…60′
- Etc. No cap on reps.
D) Ab Isolation: 6 rounds (10)
- Plank, 60/15