Emphasis: Push, Squat, Carry; Strength, Work Capacity, Ab Isolation
A) Prep
- 5m Flow
- 10 each of:
-
- 2H swings
- goblet squats
- haloes
- crush presses
- simba squats
- walking lunges
B) Strength RFQ15
- 5 half-kneeling military presses and 10 split squats per side
- 2×60′ suitcase carry
C) Work Capacity: Intervals
- 20/20, 5x each
- Ball slams
- Sandbag cleans
- Walking lunges
- Double presses
D) Ab Isolation
- 30/15 5x each
- Plank KB pulls
- Plank DB crawl