Push, Pull, Hinge; Strength, Endurance, Ab Isolation
A) Prep
- Flow, PVC Pulses
- Sadist Circles
- 2 Rounds
- 10 front good mornings
- 3/3 haloes
- 3/3 bottoms-up presses
B) Strength RFQ20
- 2+2 Military Press
- 5 Double Bentover Row
- 5 Double Suitcase Deadlift
- Rest 2m
C) Endurance/Steady State Effort GRIND20
- 60′ Walking Lunges (no load)
- 25 Air Squats
- 10 Military Press/Push Press (2xKB or 2xDB or 1xSB)
D) Ab Isolation GRIND5
- 20 Plank Rotations
- 20 Bear-to-Plank