Emphasis: Push, Pull, Squat, Carry; Ab Iso, Chassis Integrity; Work Capacity
A) Prep (5)
- 2m continuous get-ups
- PVC pulses
- PVC rotations
B) Strength (15)
- 8/8 TRX unilat row-to-reach
- 3/3 bottoms-up press
- 8/8 goblet split squats
C) Work Capacity: EMOM12 (15)
- Odd: 10 swings
- Even: 5 double presses
D) Chassis Integrity: Grind8 (10)
- 10 reverse KB crunch deadbugs
- 10 slasher-to-halo
- 10 pausing mountain climbers
E) Ab Isolation: 3 rounds, 45s/15s (10)
- Front Plank
- Left Side Plank
- Right Side Plank