Emphasis: Pull, Carry, Strength, Work Capacity, Ab Isolation
A) Prep
Flow and Crawl
3 Rounds: 10 Swings, 5 Squats, 5/5 Haloes, 30s Oblique Opener
B) Strength
RFQ15
2×30′ Heavy Sled Pull
2×60′ Cross Carry (OH/Farmers)
60′ Active Hang
C) Work Capacity
EMOM20
20 Ball Slams
14 Step Ups #
D) Ab Isolation
3x2x45/15
Hollow and Plank