Emphasis: Push, Pull, Squat, Carry; Ab Isolation; Work Capacity
A) Prep
B) Strength 1: RFQ15
- 8/8 Pistol Squats/Progressions
- 8/8 Lunge Rows
- 10/10 Banded step-and-squat
C) Strength 2: RFQ15
- 10 Hand-load Deadbugs
- 5/5 Floor Press
- 30 Band Pull Aparts
D) Work Capacity: Humane Burpees [15m Cap]
- 10 Swings, 10 Squats, 10 Pushups
- 9 Swings, 9 Squats, 9 Pushups
- 8-8-8
- …
- 1-1-1
E) Ab Isolation: Grind5
- 20 Paused Mtn Climbers
- 20 Hollow Body Rocks
- 20 Russian Twists