Push, Squat, Carry; Work Capacity, Chassis Integrity
A) Prep (12)
- Flow and crawl
- Sadist circles
- 3 rounds of
- 5 hinges
- 5 1.5 squats
- 3/3 haloes
- 30s oblique hold
B) Strength RFQ15
- 5/5 Heavy eccentric split squats
- 5/5 Floor press
- 15/15 Steps monster walk
C) Work Capacity
- 4x3x20/20/0/Circuit. [To deconstruct this notation: circuit means cycling through exercises; 4 circuit of 3 exercises, 20 on, 20 off, 0 additional rest. Total time here is 8m.]
- Ball slams
- Battleropes (standing 2-hand rainbows)
- Farmer’s Carry
D) Chassis Integrity GRIND12
- 1/1 sandbag down and ups
- 3/3 sand bag over shoulder toss
- 60 foot sand bag over head carry