Emphasis: Push, Squat, Carry; Strength, Work Capacity; Ab Isolation
A) Prep
- Flow, then, 10 reps each of:
- Moderate/heavy 2 hand swings
- Haloes (5+5)
- Double military presses
- Bicep curls
- Bear-to-plank
- Birddogs
- Sandbag down and ups
B) Strength RFQ15
- 5 double tall kneeling military press
- 8/8 overhead crossload split squats
- 10 scap pullups
- 10 scap pushups
C) Work Capacity
5 rounds, 1 minute per station, 1 minute rest
- 120′ farmers carry
- ball slams
- thrusters
- jump lunges
D) Ab Isolation
- 2 rounds, 45/15
- HK deadbugs
- Supine windshield wipers