Push, Squat, Carry; Strength; Work Capacity; Ab Isolation
A) Prep
- Crawl, PVC
- 3 rounds 10+1, 3/3 haloes, 3/3 bottoms up presses
B) Strength RFQ20
- 8/8 Pistol Squats
- 3 See Saw Presses
- 30s Active Hang
C) Work Capacity/Anaerobic Lactic Intervals
- 5×4, Circuit; 20/25/60
- Sandbag Clean and Press
- Sandbag Squats
- Walking Lunges #
- Jump Squats
D) Ab Isolation
- 2×2 Rounds, 45s/15s
- Plank KB Pulls
- Plank Shoulder Taps