Emphasis: Push, Hinge, Carry, Chassis Integrity, Work Capacity
A) Prep
- 5m Flow
- 3 rounds of…10 banded good mornings, 5/5 haloes, 1m goblet squat hold, 3x dot drill
B) 4 Rounds of:
- 400′ sandbag bearhug carry
- 10 double KB press/push press
- 10/10 straight arm lat pulldown w band
C) Work Capacity
- 10 1h KB swings E30s x10 rounds [scale to 2h]
D) Chassis Integrity: 10m Grind
- 5/5 suitcase deadlifts
- 20 Russian twists
- 60′ toss and chase