Emphasis: Push, Squat, Carry; Strength; Endurance; Ab Isolation
A) Prep
- Flow
- 3 rounds of 10+1, 3/3 haloes
- 120′ crawling
B) Strength RFQ15
- 5 double floor press
- 5 goblet squats and 5/5 front goblet lunges
- 10/10 scap pulldowns
C) Endurance AMRAP20
- 120′ Farmers Carry
- 5 goblet thrusters
- 120′ Overhead Sandbag Carry
- 5 goblet squats
D) Ab Isolation
- 3 rounds, 45/15 of
- Forearm plank hip taps
- Forearm plank upward rotations