Strength: Push, Ground Work; Work Capacity, Ab Isolation
A) Prep (CAP12)
- 5m Flow and Crawl
- Sadist Circles
- 3 Rounds
- 10+1, 5/5 Haloes
B) Strength RFQ15
- 3 Double Military Presses
- 1+1 30s Arm Bar
- 20 Pull Aparts and 10 Pull Overs
C) Work Capacity AMRAP15
- 1 D+U, 1 C+P, 20s Rest
- 2 D+U, 2 C+P, 20s Rest
- 3, 3, 20s
- …
D) Ab Isolation (9)
- 3x3x45/15
- Plank
- Left Plank
- Right Plank