Squat, Hinge; Strength, Work Capacity, Ab Isolation

A) Prep (10)

  • 5m Flow
  • Sadist Circles
  • Bear, Frog, Monkey, 60′ each

B) Strength RFQ18

  • 8/8 Double Overhead Split Squats
  • 10 Standing Goblet Hinges
  • 8/8 Air Lunges

C) Work Capacity (16)

AMRAP4

  • 10 Jump Squats
  • 5 SB Cleans

REST2

AMRAP4

  • 50 Rope Jumps
  • 4 SB Down and Ups

REST2

AMRAP4

  • 8/8 Rear Lunges
  • 4 SB Thrusters

D) Ab Isolation (10)

  • 3x3x30/10
  • Plank
  • Left Plank
  • Right Plank