Emphasis: Pull, Squat, Ground; Chassis Integrity; Work Capacity
A) Prep
- 5m flow
- PVC pulses and t-spine rotations
- 3x 10+1 and 30′ crawl
B) Strength, RFQ15 (quality-priority)
- 10 TRX rows
- 10 goblet squats
- 20 band pullaparts
C) Work Capacity, AMRAP8 (intensity-priority)
- 30′ sandbag drag crawl
- 10 air squats
- 10 jump squats
D) Chassis Integrity, GRIND12
- 5/5 kneeling sandbag keglift
- 5 reps sandbag toss and chase
- 10 kettlebell deadbugs
E) Cool-down
- Lunge stretch
- Haloes
- PVC pulses