Pull, Carry; Strength, Work Capacity, Ab Isolation
A) Prep (12)
- Crawl
- 3 Rounds
- 20s/20s haloes
- 30s goblet squat hold
- 30s side lunges
B) Strength RFQ18
- 60′ Overhead -> 60′ Rack -> 60′ Farmers Carry (Unbroken, Double KB/DB)
- 8/8 Bent Over Rows
- 20 Pull Aparts
C) Work Capacity AMRAP7
- 1 D&U, 1 Air Squat, 2 Lump Lunges
- 2 D&U, 2 Air Squats, 4 Lump Lunges
- 3, 3, 6
- …
D) Ab Isolation
- 4x3x30/10
- Hollow Hold
- Plank
- Plank Shoulder Taps