Strength: Push, Pull; Work Capacity, Ab Isolation
A) Prep
- Flow, 2×60′ Crawl
- 2 Rounds
-
- 10+5 Sw+Sq
- 5/5 Haloes
- 45s Oblique Opener
- Sadist Circles
B) Strength RFQ15
- 5 See-Saw Z-Press
- 8/8 Bent Over Rows
- 25 Pull Aparts
C) Work Capacity
- AMRAP18
- 10 Jump Lunges (per leg)
- 50 Single Unders
- 5 SB Clean and Press
D) Ab Isolation
- 3x2x45/15
- Hollow Hold
- Plank