Push, Pull, Squat, Carry; Strength, Work Capacity, Ab Isolation
A) Prep (10m)
- Flow and crawl
- PVC pulses and rotations
- 3/3 haloes
- 3/3 arm bars
B) Strength RFQ15
- 6 seesaw z-press
- 8 pull-ups/TRX rows
- 12 goblet squats
C) Intervals (Anaerobic Lactic) (24m)
- E3M (Every 3 Minutes) for 8 rounds
- Step-ups for 90s
- 5 down and ups
- Rest for remainder of time
D) Ab Isolation GRIND6
- 10 loaded deadbugs
- 10 plank pulls