Push, Squat, Hinge, Carry, Strength, Anaerobic, Ab Iso, Chassis Int
A) Prep (10m)
- Flow/Crawl
- 2 rounds of:
- 10 each of swings, squats, haloes, bottoms up presses
- 60′ farmers carry
B) Strength (15m)
- RFQ15
- 5 heavy squats
- 5 heavy suitcase deadlifts
- 120′ heavy overhead carry
C) Anaerobic Intervals (10)
- 4x4x20/10/45
- Battle ropes (jump lunges)
- Ball slams
- Battle ropes (plank vertical waves)
- Ball thruster tosses
2m Rest
D) Chassis Integrity (15)
- GRIND12
- 2 Sandbag Down and ups
- 30′ Clean and Carry
E) Ab Isolation (6)
- 3x2x45/15
- Hollow Hold
- Plank